Calories in Rye flour, light
Generic food Grains and Pasta
Rye flour, light contains 357 kcal per 100 g. A typical serving of 1 cup (102 g) provides about 364 kcal.
Roughly 86% of its calories come from carbohydrates, with 11% from protein and 3% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 51% of the Daily Value for manganese, 32% of the Daily Value for selenium and 28% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 357 kcal | |
| Total fat M | 1.3 g | 2% |
| Saturated fat ? | 0.15 g | 0.8% |
| Trans fat M | 0 g | |
| Cholesterol M | 0 mg | 0% |
| Sodium M | 2 mg | 0.1% |
| Total carbohydrates C | 76.7 g | 28% |
| Dietary fiber M | 8 g | 29% |
| Total sugars ? | 0.93 g | |
| Protein M | 9.8 g | 20% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.83 mg | 6% |
| Vitamin K I | 5.9 µg | 5% |
| Thiamin (B1) ? | 0.33 mg | 28% |
| Riboflavin (B2) ? | 0.09 mg | 7% |
| Niacin (B3) ? | 0.8 mg | 5% |
| Pantothenic acid (B5) ? | 0.67 mg | 13% |
| Vitamin B6 ? | 0.23 mg | 14% |
| Folate (B9) C | 23 µg | 6% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline M | 10.8 mg | 2% |
| Calcium M | 13 mg | 1% |
| Iron M | 0.91 mg | 5% |
| Magnesium M | 32 mg | 8% |
| Phosphorus M | 130 mg | 10% |
| Potassium M | 224 mg | 5% |
| Zinc M | 1.3 mg | 12% |
| Copper M | 0.21 mg | 24% |
| Manganese M | 1.2 mg | 51% |
| Selenium M | 17.6 µg | 32% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 11%
- Carbohydrates 86%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein9.8 gabove the median for cereal grains and pasta (median 9 g)
- Fiber8 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars0.93 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat1.3 gbelow the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.15 gin the lowest quarter of cereal grains and pasta (median 0.29 g)
- Sodium2 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water11.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.16 g |
|---|---|
| Polyunsaturated fat ? | 0.58 g |
Sugars and starch (6)
| Sucrose M | 0.57 g |
|---|---|
| Glucose M | 0.14 g |
| Fructose M | 0.09 g |
| Lactose M | 0 g |
| Maltose M | 0.13 g |
| Galactose Z | 0 g |
Amino acids (17)
| Tryptophan I | 0.11 g |
|---|---|
| Threonine M | 0.28 g |
| Isoleucine M | 0.24 g |
| Leucine M | 0.56 g |
| Lysine M | 0.21 g |
| Methionine M | 0.11 g |
| Phenylalanine M | 0.45 g |
| Tyrosine M | 0.2 g |
| Valine M | 0.32 g |
| Arginine M | 0.38 g |
| Histidine M | 0.15 g |
| Alanine M | 0.34 g |
| Aspartic acid M | 0.5 g |
| Glutamic acid M | 2.5 g |
| Glycine M | 0.33 g |
| Proline M | 0.97 g |
| Serine M | 0.43 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.5 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.001 g |
| SFA 16:0 ? | 0.14 g |
| SFA 18:0 ? | 0.005 g |
| MUFA 18:1 ? | 0.15 g |
| PUFA 18:3 ? | 0.083 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.005 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.006 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 210 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water M | 11.4 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 0.78 g |
| Theobromine Z | 0 mg |
| Energy C | 1,492 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 23 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Rye flour
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rye flour, dark | 325 | 15.9 g | 68.6 g | 2.2 g |
| Rye flour, medium | 349 | 10.9 g | 75.4 g | 1.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Barley malt flour | 361 | 10.3 g | 78.3 g | 1.8 g |
| Cornmeal, yellow, self-rising, degermed, enriched | 355 | 8.4 g | 74.8 g | 1.7 g |
| Cornmeal, white, self-rising, degermed, enriched | 355 | 8.4 g | 74.8 g | 1.7 g |
| Cornmeal, whole-grain, yellow | 362 | 8.1 g | 76.9 g | 3.6 g |
| Cornmeal, whole-grain, white | 362 | 8.1 g | 76.9 g | 3.6 g |
| Sorghum, puffed, organic | 381 | 9.3 g | 79.2 g | 3 g |
| Sorghum flour, whole-grain | 359 | 8.4 g | 76.6 g | 3.3 g |
| Sorghum, flour, pre-gelatinized, organic | 374 | 9.1 g | 77.6 g | 3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in rye flour?
100 g of rye flour has 357 kcal. 1 cup (102 g): about 364 kcal.
How much protein is in rye flour?
Rye flour contains 9.8 g of protein per 100 g (20% of the 50 g Daily Value), or 10 g in 1 cup (102 g). About 11% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in rye flour?
Rye flour has 76.7 g of total carbohydrates per 100 g, including 8 g of fiber and 0.93 g of sugars.
How much fat is in rye flour?
Rye flour contains 1.3 g of fat per 100 g, of which 0.15 g is saturated (0.8% of the Daily Value).
What vitamins and minerals does rye flour contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (51% DV), selenium (32% DV), Thiamin (B1) (28% DV), copper (24% DV) and Vitamin B6 (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in rye flour?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168887. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.