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Rye bran Calories and nutrition facts · Flour

42 kcal per serving (15 g)
Carbs
3.9 g
Fibre
5.9 g
Sugars
0.45 g
Protein
2.3 g
Fat
0.65 g
279 kcal per 100 g
Carbs
26 g
Fibre
39 g
Sugars
3 g
Protein
15 g
Fat
4.3 g

Where the calories come from

Protein 30% Carbs 51% Fat 19%

Rye bran has 42 kcal per serving (15 g), with 3.9 g carbs, 5.9 g fibre, 2.3 g protein and 0.65 g fat. 100 g has 279 kcal.

Share of your daily needs in one serving

How much is too much

About 313 g of rye bran a day reaches the EU safe upper level for zinc: 25 mg, the most an adult can have every day without risk of harm. That's 20.8 × serving (15 g).

Diet tags

Egg free Lacto-ovo vegetarian Lactose free Lacto vegetarian Milk free No added salt Soy free Unsweetened Vegan

Last updated June 30, 2026 · Where the data comes from

Get to know rye bran in Nutriely

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How it compares with other flour

Per 100 g, against the 57 flour in our catalog.

  • Calories 279 kcal · typical 349 kcal

    Fewer calories than 91% of flour.

  • Fibre 39 g · typical 7.6 g

    More fibre than 93% of flour.

  • Protein 15 g · typical 11.5 g

    More protein than 86% of flour.

  • Magnesium 300 mg · typical 110 mg

    More magnesium than 93% of flour.

  • Iron 9.5 mg · typical 3.2 mg

    More iron than 93% of flour.

  • Zinc 8 mg · typical 2.6 mg

    More zinc than 91% of flour.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about rye bran

What is rye bran?

Rye bran is the hard outer layer of the rye grain, which is removed during the milling process to produce refined rye flour. It is rich in dietary fiber, and contains valuable nutrients such as B vitamins, iron, and magnesium. Adding rye bran to your diet can help promote regular bowel movements and support overall digestive health.

What are the health benefits of rye bran?

Rye bran is a nutritional powerhouse, packed with fiber, antioxidants, and essential nutrients. It can aid in digestion, including help with regular bowel movements, help regulate blood sugar levels, and promote heart health. Additionally, rye bran may contribute to a feeling of fullness, making it a great option for weight management.

How much rye bran to eat per day?

The recommended daily intake of rye bran can vary depending on individual dietary needs and goals. However, incorporating 1-2 tablespoons of rye bran into your daily diet can provide a beneficial amount of fiber and nutrients. It is essential to gradually increase your intake of rye bran as it contains A LOT of fiber, and ensure you are consuming an adequate amount of water to support healthy digestion.

Rye bran allergies

Rye bran contains gluten, so individuals with gluten intolerance or celiac disease should avoid consuming it. Additionally, some people may have allergies to rye, so it's important to be cautious and consult a healthcare professional if you have concerns about rye bran allergies.

Nutrients in rye bran

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Rye bran in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely Fineli
Energy (kcal) 279 279
Protein (g) 15 15
Fat (g) 4.3 4.3
Carbohydrates (g) 26 26
Sugars (g) 3 3
Fibre (g) 39 39

Compare every nutrient across databases

Switch between Nutriely and Fineli for all the vitamins, minerals and amino acids of rye bran in the Nutriely app.

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Fineli: “Rye bran”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

Similar flour

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Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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