Rye flour (light) nutrition facts
100 grams of rye flour, light contain 357 calories, 9.8 g of protein, 77 g of carbohydrates and 1.3 g of fat. It is an excellent source of manganese (50% DV), selenium (32% DV), dietary fiber (29% DV) and thiamin (B1) (28% DV). Most of its calories (86%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Manganese50%
- Selenium32%
- Dietary fiber29%
- Thiamin (B1)28%
- Copper24%
- Protein20%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.83 mg | 6% |
| Vitamin K | 5.9 µg | 5% |
| Thiamin (B1) | 0.33 mg | 28% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 0.8 mg | 5% |
| Pantothenic acid (B5) | 0.67 mg | 13% |
| Vitamin B6 | 0.23 mg | 14% |
| Folate | 23 µg | 6% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 10.8 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 13 mg | 1% |
| Iron | 0.91 mg | 5% |
| Potassium | 224 mg | 5% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 130 mg | 10% |
| Zinc | 1.33 mg | 12% |
| Copper | 0.21 mg | 24% |
| Manganese | 1.16 mg | 50% |
| Selenium | 17.6 µg | 32% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.16 g | - |
| Polyunsaturated fat | 0.58 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 11.4 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Rye flour (light) | Category average | Difference |
|---|---|---|---|
| Calories | 357 | 284 | +26% |
| Protein | 9.82 g | 8.81 g | +11% |
| Total carbohydrate | 76.7 g | 58.5 g | +31% |
| Total fat | 1.33 g | 2.25 g | -41% |
| Dietary fiber | 8 g | 5.77 g | +39% |
| Total sugars | 0.93 g | 0.94 g | -1% |
| Sodium | 2 mg | 94.9 mg | -98% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168887. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.