Grains and pasta
Rye flour, medium
Per 100 g
- Calories
- 349 kcal
- Protein
- 11 g
- Fiber
- 12 g
- Fat
- 1.5 g
Low fat 4% of its calories come from fat. Our scale
All nutrients
Per 100 g of rye flour, medium. % Daily Value is for an adult, US FDA values.
Macronutrients
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Carbohydrates | 75 g | 27% |
| Protein | 11 g | 22% |
| Fat | 1.5 g | 2% |
| Water | 11 g |
Carbohydrates
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Fiber | 12 g | 42% |
| Sugars | 1.1 g |
Essential amino acids
| Nutrient | Per 100 g |
|---|---|
| Histidine | 0.16 g |
| Isoleucine | 0.25 g |
| Leucine | 0.61 g |
| Lysine | 0.21 g |
| Methionine | 0.14 g |
| Phenylalanine | 0.49 g |
| Threonine | 0.34 g |
| Tryptophan | 0.12 g |
| Valine | 0.35 g |
Fats
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Saturated fat | 0.18 g | 1% |
| Monounsaturated fat | 0.19 g | |
| Polyunsaturated fat | 0.7 g | |
| Omega 3 | 0.1 g | |
| Omega 6 | 0.6 g | |
| Trans fat | 0 g | |
| Cholesterol | 0 mg | 0% |
Vitamins
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Vitamin A (RAE) | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.4 mg | 10% |
| Vitamin K1 | 5.9 µg | 5% |
| Thiamin (B1) | 0.29 mg | 24% |
| Riboflavin (B2) | 0.11 mg | 9% |
| Niacin (B3) | 1.7 mg | 11% |
| Pantothenic acid (B5) | 0.49 mg | 10% |
| Vitamin B6 | 0.27 mg | 16% |
| Folate (DFE) | 34 µg | 9% |
| Vitamin B12 | 0 µg | 0% |
Linked nutrients open a table that ranks plant foods by that nutrient.
Values by source
The same food in other countries' official food tables, per 100 g. Values differ with variety, soil, season and how each lab measures; here the sources differ by more than a quarter on potassium, iron, magnesium, zinc (marked ≠).
| Per 100 g | USDA SR Legacy Rye flour, medium | Japan MEXT 2023 Rye, flour (ライむぎ ライ麦粉) |
|---|---|---|
| Calories | 349 kcal | 324 kcal |
| Protein | 11 g | 8.5 g |
| Fat | 1.5 g | 1.6 g |
| Carbohydrates | 75 g | 76 g |
| Fiber | 12 g | 13 g |
| Sugars | 1.1 g | 0.9 g |
| Saturated fat | 0.18 g | 0.24 g |
| Sodium | 2 mg | 1 mg |
| Potassium ≠ | 374 mg | 140 mg |
| Calcium | 24 mg | 25 mg |
| Iron ≠ | 2.5 mg | 1.5 mg |
| Magnesium ≠ | 63 mg | 30 mg |
| Zinc ≠ | 2.2 mg | 0.7 mg |
| Vitamin C | 0 mg | 0 mg |
| Folate (DFE) | 34 µg | 34 µg |
| Vitamin A (RAE) | 0 µg | 0 µg |
UK and Japanese tables measure available carbohydrate; we show total carbohydrate as on US labels (UK: plus fibre). Japan's fibre method also counts resistant starch, so raw starchy foods read higher. A dash: not measured by that table.
Portion weights
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 102 g | 356 kcal |
How we label fat
Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.
More grains and pasta
Rye grain
Sorghum grain
Spelt, cooked
Spelt, uncooked
Wheat bran, crude
Wheat, durum
All-purpose flour- Whole wheat flour
All grains and pasta · All ingredients
Source
USDA FoodData Central, SR Legacy (April 2018): Rye flour, medium, FDC ID 168886. Daily Values: US FDA, 21 CFR 101.9.