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Rye cookie Calories
Cookie made with rye flour; typically slightly higher in fiber than standard refined-flour cookies.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Rye cookie (18 g) has 82 calories. That works out to 455 calories per 100 g. It contains 12.2 g of carbs, 1.2 g of protein, 3.2 g of fat and 1.1 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Rye cookie Nutrition Facts
Selected: 1 piece (medium) · 18 g
82
KCAL / 18G
Carbs
12.2g
· 4% DV
Protein
1.2g
· 2% DV
Fat
3.2g
· 4% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 6% · Fat 35%
Rye cookie nutrition facts table · 1 piece (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.97 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 65 mg | 3% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 1.1 g | 4% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Rye cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 18 g | 82 kcal |
| 1 piece (mini) | 10 g | 46 kcal |
| 1 piece (small) | 14 g | 64 kcal |
| 1 piece (large) | 28 g | 127 kcal |
| 1 serving (small) | 30 g | 137 kcal |
| 2 piece (double) | 36 g | 164 kcal |
| 1 serving (medium) | 45 g | 205 kcal |
| 3 piece (triple) | 54 g | 246 kcal |
| 1 serving (large) | 60 g | 273 kcal |
| 100 g | 100 g | 455 kcal |
Calculated from 455 calories per 100 g.
Frequently Asked Questions About Rye cookie
What does a rye cookie taste like?
A rye cookie usually tastes mildly earthy and grainy, rather than bitter. Its flavor can seem more pronounced than that of a cookie made with refined wheat flour, and spices such as cinnamon can complement it well.
Are rye cookies healthier than regular cookies?
Rye cookies can provide more fiber than cookies made with refined flour, but they are still cookies and may contain plenty of sugar and fat. The ingredients and portion size matter more than the rye label alone.
Does a rye cookie have to be made with whole-grain rye flour?
No, a rye cookie does not have to use whole-grain rye flour. Recipes may use whole-grain or lighter rye flour, and some combine rye with wheat flour; the choice changes the cookie’s flavor and texture.
Why are rye cookies crumbly?
Rye cookies can turn crumbly because rye flour does not form the same elastic structure as wheat flour. Too much flour or too little binding ingredient can make the dough especially fragile, so measure carefully and handle it gently.
Can you make rye cookies without wheat flour?
Yes, rye cookies can be made without wheat flour, although their texture may be denser or more delicate. Follow a recipe designed for rye flour rather than swapping it cup for cup into a wheat-cookie recipe.
How do you keep rye cookies from becoming hard?
Take rye cookies out of the oven when they are just set, since they firm up as they cool. Once fully cool, store them in an airtight container; leaving them exposed to air can dry them out.
Can you freeze rye cookie dough?
Yes, rye cookie dough can be frozen in a tightly wrapped portion. Thaw it in the refrigerator before shaping, because cold, firm dough may crack when handled; bake it according to the recipe once pliable.
What goes well with rye cookies?
Rye cookies pair well with tea or coffee, especially when their recipe includes warm spices. Plain or lightly sweetened accompaniments let the rye’s earthy flavor come through without making the snack overly sweet.
Can rye cookies help with weight loss?
No, rye cookies do not cause weight loss. Their fiber may make them more satisfying than some refined-flour cookies, but they can still be energy-dense; having a modest portion is more relevant than choosing rye alone.
Are rye cookies always savory?
No, rye cookies are not always savory. Many are sweetened and eaten as a treat, while some recipes use less sugar or add savory seasonings; the name refers to the rye flour, not a fixed flavor.
Rye cookie Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
Biotin
0.72µg · 2% DV
B3
0.38mg · 2% DV
Folate
6.84µg · 2% DV
Minerals
Manganese
0.16mg · 7% DV
Selenium
2.52µg · 5% DV
Phosphorus
23mg · 3% DV
Copper
0.03mg · 3% DV
Sodium
65mg · 3% DV
Potassium ⭐
33mg · 1% DV
Rye cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye cookie
To burn the 82 calories in 1 piece (medium) (18 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Rye cookie?
Rye cookies are baked treats made with rye flour, sometimes combined with wheat flour and sweetened with sugar or honey. Recipes vary: some are crisp and plain, while others include spices, dried fruit or nuts. They are found in different forms across Europe and beyond, rather than belonging to one single tradition.
Rye gives the cookie a gently earthy, grain-like flavour and a heartier texture than many cookies made with refined flour. Enjoy one with tea or coffee as a snack, or serve it alongside fruit for a simple afternoon bite. Rye cookies can provide more fibre than standard refined-flour cookies, but they are still a sweet, energy-dense treat. For a lighter snack, choose a smaller portion and pair it with unsweetened tea.
How Nutritious Is Rye cookie?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Rye cookie Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Rye cookie Contain Allergens?
Contains these allergens:
Which Diets Is Rye cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rye cookie Fat Profile
SATURATED
0.97g
MONOUNSATURATED
1.28g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 52:1
Above the ideal 4:1 (52:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.