Rye flour (medium) nutrition facts
100 grams of rye flour, medium contain 349 calories, 11 g of protein, 75 g of carbohydrates and 1.5 g of fat. It is an excellent source of manganese (105% DV), dietary fiber (42% DV), copper (37% DV) and selenium (26% DV). Most of its calories (84%) 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
- Manganese105%
- Dietary fiber42%
- Copper37%
- Selenium26%
- Thiamin (B1)24%
- Protein22%
% 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 | 1.43 mg | 10% |
| Vitamin K | 5.9 µg | 5% |
| Thiamin (B1) | 0.29 mg | 24% |
| Riboflavin (B2) | 0.11 mg | 9% |
| Niacin (B3) | 1.73 mg | 11% |
| Pantothenic acid (B5) | 0.49 mg | 10% |
| Vitamin B6 | 0.27 mg | 16% |
| Folate | 34 µg | 9% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 20.6 mg | 4% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 2.54 mg | 14% |
| Potassium | 374 mg | 8% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 225 mg | 18% |
| Zinc | 2.17 mg | 20% |
| Copper | 0.33 mg | 37% |
| Manganese | 2.41 mg | 105% |
| Selenium | 14.4 µg | 26% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.19 g | - |
| Polyunsaturated fat | 0.7 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 11 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Rye flour (medium) | Category average | Difference |
|---|---|---|---|
| Calories | 349 | 284 | +23% |
| Protein | 10.9 g | 8.81 g | +24% |
| Total carbohydrate | 75.4 g | 58.5 g | +29% |
| Total fat | 1.52 g | 2.25 g | -33% |
| Dietary fiber | 11.8 g | 5.77 g | +105% |
| Total sugars | 1.1 g | 0.94 g | +17% |
| Sodium | 2 mg | 94.9 mg | -98% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168886. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.