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Rye flour (light)
Bread, Grains & Pasta

Rye flour (light) nutrition facts

Per 1 cup · 102 g

Calories
364
18%
of a 2,000 cal day
  • Protein
    10g
    11% of calories
  • Carbs
    78g
    86% of calories
  • Fat
    1.4g
    3% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Rye flour (light) (1 cup, 102 g) has 364 calories, with 10 g of protein, 78 g of carbohydrates and 1.4 g of fat. Most of its energy comes from carbs (86% of calories). It is high in protein (20% DV), dietary fiber (29% DV) and thiamine (28% DV).

Per 100 g
357cal
medium energy density
Protein per 100 cal
2.7g
Net carbs
70g
carbs minus fiber
Fiber
8.2g
0.9 g sugar

High in

20%+ of the daily value

  • Protein20%
  • Dietary fiber29%
  • Thiamine28%
  • Copper24%
  • Manganese52%
  • Selenium33%

Good source of

10–19% of the daily value

  • Vitamin B618%
  • Pantothenic acid14%
  • Iron12%
  • Phosphorus19%
  • Zinc12%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (102 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E1 mg
6%
Vitamin K6 μg
5%
Thiamine0.3 mg
28%
Riboflavin (B2)0.1 mg
7%
Niacin1 mg
5%
Vitamin B60.2 mg
18%
Folate (B9)23 μg
6%
Vitamin B120 μg
0%
Pantothenic acid1 mg
14%
Choline11 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium13 mg
1%
Iron1 mg
12%
Potassium228 mg
5%
Magnesium33 mg
8%
Phosphorus133 mg
19%
Zinc1 mg
12%
Copper0.2 mg
24%
Manganese1 mg
52%
Selenium18 μg
33%
Full breakdown · 36 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha carotene0 μg—
Arginine0.4 g—
Aspartic acid1 g—
Beta carotene0 μg—
Caffeine0 mg—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fructose0.1 g—
Galactose0 g—
Glucose0.1 g—
Glutamic acid3 g—
Glycine0.3 g—
Histidine0.1 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0.1 g—
Methionine0.1 g—
Monounsaturated fats0.2 g—
Phenylalanine0.5 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine0.4 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—

How it compares

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

Similar foods

Burning 364 calories

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

  • 69min
    Walking (3.5 mph)
  • 44min
    Cycling (moderate)
  • 30min
    Running (6 mph)
  • 51min
    Swimming laps

Common questions

How many calories are in Rye flour (light)?

One serving of Rye flour (light) (1 cup) has 364 calories, which works out to 357 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Rye flour (light) high in protein?

It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 11% 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 (light) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 70 g of net carbs and 86% 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 (light)?

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

How much sugar is in Rye flour (light)?

0.9 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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