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Rye pasta Calories
Typically higher in fiber than standard wheat pasta, with complex carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Rye pasta (140 g) has 473 calories. That works out to 338 calories per 100 g. It contains 95.5 g of carbs, 16.1 g of protein, 2.9 g of fat and 11.8 g of fiber. Its 2.2 mg of Manganese covers 97% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Rye pasta Nutrition Facts
Selected: 1 cup (medium) · 140 g
473
KCAL / 140G
Carbs
95.5g
· 35% DV
Protein
16.1g
· 32% DV
Fat
2.9g
· 4% DV
Fiber
11.8g
· 42% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
Rye pasta nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 473 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 95.5 g | 35% |
| Fiber | 11.8 g | 42% |
| Protein | 16.1 g | 32% |
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 Cup of Rye pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 473 kcal |
| 1 piece (mini) | 12 g | 41 kcal |
| 2 ounce (small) | 56 g | 189 kcal |
| 1 serving (small) | 90 g | 304 kcal |
| 100 g | 100 g | 338 kcal |
| 1 serving (large) | 160 g | 541 kcal |
| 1 cup (large) | 180 g | 608 kcal |
| 1 pack (whole) | 500 g | 1690 kcal |
Calculated from 338 calories per 100 g.
Frequently Asked Questions About Rye pasta
What is rye pasta made from?
Rye pasta is made with rye flour, sometimes combined with wheat or other flours. Its ingredients vary by product, so the name alone does not mean it is made entirely from rye or from whole-grain rye.
How does rye pasta differ from regular wheat pasta?
Rye pasta usually has a darker color, a firmer or denser bite, and a more earthy, tangy flavor than standard wheat pasta. It is also typically higher in fiber, though the exact difference depends on the flour blend.
What does rye pasta taste like?
Rye pasta has a distinct earthy, slightly tangy flavor that can remind some people of rye bread. It tastes more robust than plain wheat pasta, so it works especially well with savory ingredients such as mushrooms, garlic, and roasted vegetables.
What sauces go well with rye pasta?
Mushroom, tomato, garlic-and-oil, and walnut sauces pair well with rye pasta. Their savory flavors complement rye’s earthy taste without overwhelming it; a very delicate cream or herb sauce can also work if you want a milder result.
How do you keep rye pasta from turning mushy?
Taste rye pasta as it cooks and drain it as soon as it reaches the texture you want. It can soften quickly, especially if left sitting in hot water, so prepare the sauce first and toss the drained pasta with it right away.
Can rye pasta be cooked al dente?
Yes, rye pasta can be cooked al dente, though its texture may be denser than that of wheat pasta. Start checking it before the package’s suggested cooking time is over, since flour blends and pasta shapes cook at different rates.
Is rye pasta made with whole-grain rye?
Not always. Some rye pasta uses refined rye flour or blends rye with wheat flour, while other products use whole-grain rye. Look for wording such as “whole rye” or “whole-grain rye flour” in the ingredient list if that is what you want.
Is rye pasta a good choice for blood sugar control?
Rye pasta can raise blood sugar because it contains carbohydrates, although its fiber may slow digestion. Portion size and what you eat alongside it matter too; people managing diabetes should follow the meal plan agreed with their healthcare professional.
Can you freeze cooked rye pasta?
Yes, cooked rye pasta can be frozen, although it may be softer after thawing. Cool it promptly, pack it airtight, and freeze it with a little sauce to help protect its texture; thaw and reheat it thoroughly before serving.
Does rye pasta work in a cold pasta salad?
Yes, rye pasta can be used in a cold pasta salad. Its firm, earthy character pairs well with roasted vegetables, beans, sharp cheese, or a mustard vinaigrette; rinse it briefly after draining if you want to cool it quickly and limit sticking.
Rye pasta Vitamins & Minerals
Vitamins
B1
0.45mg · 38% DV
B3
5.74mg · 36% DV
B6
0.39mg · 23% DV
Biotin
5.6µg · 19% DV
Minerals
Manganese
2.24mg · 97% DV
Selenium
39µg · 71% DV
Phosphorus
343mg · 49% DV
Copper
0.34mg · 38% DV
Potassium ⭐
406mg · 12% DV
Sodium
11mg · 0% DV
Rye pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye pasta
To burn the 473 calories in 1 cup (medium) (140 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 pasta?
Rye pasta is pasta made with rye flour, a less common alternative to the familiar wheat version. It cooks much like other pasta, though the grain gives it a gently tangy, earthy flavour and a somewhat heartier texture. Serve it with tomato-based sauces, roasted vegetables or a simple oil-and-herb dressing; a robust sauce can complement its distinctive taste. Rye pasta provides complex carbohydrates and is typically higher in fibre than standard wheat pasta. For a balanced, lighter meal, pair it with plenty of vegetables and keep rich sauces modest. Follow the packet directions, since cooking time can vary by shape and blend.
How Nutritious Is Rye pasta?
Nutrient density
Medium
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 pasta 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 pasta Contain Allergens?
Contains these allergens:
Which Diets Is Rye pasta Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rye pasta Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.41g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.