Rye flour (medium) nutrition facts
Per 1 cup · 102 g
of a 2,000 cal day
- Protein11g12% of calories
- Carbs77g84% of calories
- Fat1.6g4% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Rye flour (medium) (1 cup, 102 g) has 356 calories, with 11 g of protein, 77 g of carbohydrates and 1.6 g of fat. Most of its energy comes from carbs (84% of calories). It is high in protein (22% DV), dietary fiber (43% DV) and thiamine (24% DV).
High in
20%+ of the daily value
- Protein22%
- Dietary fiber43%
- Thiamine24%
- Vitamin B621%
- Iron32%
- Phosphorus33%
Good source of
10–19% of the daily value
- Vitamin E10%
- Niacin11%
- Pantothenic acid10%
- Magnesium15%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (102 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 35 μg | 9% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 21 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 24 mg | 2% |
| Iron | 3 mg | 32% |
| Potassium | 381 mg | 8% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 230 mg | 33% |
| Zinc | 2 mg | 20% |
| Copper | 0.3 mg | 38% |
| Manganese | 2 mg | 107% |
| Selenium | 15 μg | 27% |
Full breakdown · 36 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 100 cal
King Arthur Baking Company Flour, Organic Rye, Classic Medium⅓ cup−256 cal - 100 calArrowhead Mills Rye Flour, Organic¼ cup−256 cal
- 100 cal
Bob's Red Mill Creamy Rye Flakes¼ cup−256 cal - 90 calHodgson Mill Old Fashioned Rye Flour¼ cup−266 cal
- 100 calArrowhead Mills Organic Rye Flour¼ cup−256 cal
- 110 calHodgson Mill Rye Flour, Old Fashioned¼ cup−246 cal
Burning 356 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Rye flour (medium)?
One serving of Rye flour (medium) (1 cup) has 356 calories, which works out to 349 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Rye flour (medium) high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 12% 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 (medium) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 65 g of net carbs and 84% 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 (medium)?
2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Rye flour (medium)?
1.1 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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