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Rye flour (dark)
Bread, Grains & Pasta

Rye flour (dark) nutrition facts

Per 1 cup · 128 g

Calories
416
21%
of a 2,000 cal day
  • Protein
    20g
    18% of calories
  • Carbs
    88g
    77% of calories
  • Fat
    2.8g
    6% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Rye flour (dark) (1 cup, 128 g) has 416 calories, with 20 g of protein, 88 g of carbohydrates and 2.8 g of fat. Most of its energy comes from carbs (77% of calories). It is high in protein (41% DV), dietary fiber (109% DV) and Vitamin E (23% DV).

Per 100 g
325cal
medium energy density
Protein per 100 cal
4.9g
Net carbs
57g
carbs minus fiber
Fiber
31g
3 g sugar

High in

20%+ of the daily value

  • Protein41%
  • Dietary fiber109%
  • Vitamin E23%
  • Thiamine34%
  • Riboflavin (B2)25%
  • Niacin34%

Good source of

10–19% of the daily value

  • Folate (B9)11%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (128 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E3 mg
23%
Vitamin K8 μg
6%
Thiamine0.4 mg
34%
Riboflavin (B2)0.3 mg
25%
Niacin5 mg
34%
Vitamin B61 mg
44%
Folate (B9)42 μg
11%
Vitamin B120 μg
0%
Pantothenic acid2 mg
37%
Choline39 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium47 mg
5%
Iron6 mg
80%
Potassium918 mg
20%
Magnesium205 mg
49%
Phosphorus639 mg
91%
Zinc6 mg
59%
Copper1 mg
80%
Manganese8 mg
337%
Selenium23 μg
42%
Full breakdown · 36 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene9 μg—
Caffeine0 mg—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose0.3 g—
Galactose0 g—
Glucose0.3 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.3 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0.1 g—
Methionine0.3 g—
Monounsaturated fats0.4 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.3 g—
Valine1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 416 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 79min
    Walking (3.5 mph)
  • 50min
    Cycling (moderate)
  • 35min
    Running (6 mph)
  • 59min
    Swimming laps

Common questions

How many calories are in Rye flour (dark)?

One serving of Rye flour (dark) (1 cup) has 416 calories, which works out to 325 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Rye flour (dark) high in protein?

It provides a solid 20 g of protein per serving (41% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Rye flour (dark) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 57 g of net carbs and 77% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Rye flour (dark)?

2.6 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Rye flour (dark)?

3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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