Calories in Flour, rye
Generic food Grains and Pasta
Flour, rye contains 351 kcal per 100 g. A typical serving of reference amount, racc (30 g) provides about 105 kcal.
Roughly 86% of its calories come from carbohydrates, with 9% from protein and 5% 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 168% of the Daily Value for molybdenum, 93% of the Daily Value for manganese and 38% of the Daily Value for copper.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 351 kcal | |
| Total fat M | 1.9 g | 2% |
| Saturated fat | not reported | |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 77.2 g | 28% |
| Dietary fiber M | 13.7 g | 49% |
| Total sugars | not reported | |
| Protein C | 8.4 g | 17% |
| Thiamin (B1) M | 0.22 mg | 18% |
| Riboflavin (B2) M | 0.17 mg | 13% |
| Niacin (B3) M | 1.2 mg | 7% |
| Vitamin B6 M | 0.16 mg | 10% |
| Biotin (B7) M | 9 µg | 30% |
| Calcium M | 32.2 mg | 2% |
| Iron M | 2.5 mg | 14% |
| Magnesium M | 95.4 mg | 23% |
| Phosphorus M | 280 mg | 22% |
| Potassium M | 434 mg | 9% |
| Zinc M | 2.3 mg | 21% |
| Copper M | 0.34 mg | 38% |
| Manganese M | 2.1 mg | 93% |
| Selenium M | 16.6 µg | 30% |
| Molybdenum M | 75.5 µg | 168% |
% 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 9%
- Carbohydrates 86%
- Fat 5%
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
- Protein8.4 gbelow the median for cereal grains and pasta (median 9 g)
- Fiber13.7 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Fat1.9 gabove the median for cereal grains and pasta (median 1.7 g)
- Sodium0 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water11.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 54.1 g |
|---|
Other components (6)
| Water M | 11.1 g |
|---|---|
| Nitrogen M | 1.4 g |
| Ash M | 1.4 g |
| High Molecular Weight Dietary Fiber (HMWDF) M | 13 g |
| Beta-glucan M | 1.9 g |
| Low Molecular Weight Dietary Fiber (LMWDF) M | 4.9 g |
Other forms of Flour
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flour, wheat, all-purpose, enriched, bleached | 366 | 10.9 g | 77.3 g | 1.5 g |
| Flour, wheat, all-purpose, enriched, unbleached | 358 | 13.1 g | 73.2 g | 1.5 g |
| Flour, wheat, all-purpose, unenriched, unbleached | 362 | 12 g | 74.6 g | 1.7 g |
| Flour, whole wheat, unenriched | 370 | 15.1 g | 71.2 g | 2.7 g |
| Flour, bread, white, enriched, unbleached | 363 | 14.3 g | 72.8 g | 1.7 g |
| Flour, rice, white, unenriched | 359 | 6.9 g | 79.8 g | 1.3 g |
| Flour, corn, yellow, fine meal, enriched | 364 | 6.2 g | 80.8 g | 1.7 g |
| Flour, soy, defatted | 366 | 51.1 g | 32.9 g | 3.3 g |
| Flour, soy, full-fat | 452 | 38.6 g | 27.9 g | 20.7 g |
| Flour, rice, brown | 365 | 7.2 g | 75.5 g | 3.9 g |
| Flour, rice, glutinous | 358 | 6.7 g | 80.1 g | 1.2 g |
| Flour, pastry, unenriched, unbleached | 358 | 8.8 g | 77.2 g | 1.6 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 |
|---|---|---|---|---|
| Wheat flour, whole-grain, soft wheat | 332 | 9.6 g | 74.5 g | 2 g |
| Wheat, soft white | 340 | 10.7 g | 75.4 g | 2 g |
| Rye grain | 338 | 10.3 g | 75.9 g | 1.6 g |
| Wheat, soft red winter | 331 | 10.4 g | 74.2 g | 1.6 g |
| Wheat, hard white | 342 | 11.3 g | 75.9 g | 1.7 g |
| Rye flour, medium | 349 | 10.9 g | 75.4 g | 1.5 g |
| Triticale flour, whole-grain | 338 | 13.2 g | 73.1 g | 1.8 g |
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in flour?
100 g of flour has 351 kcal. Reference amount, racc (30 g): about 105 kcal.
How much protein is in flour?
Flour contains 8.4 g of protein per 100 g (17% of the 50 g Daily Value), or 2.5 g in reference amount, racc (30 g). About 9% of its calories come from protein. Compared with other cereal grains and pasta, that is below the median (median 9 g).
How many carbs are in flour?
Flour has 77.2 g of total carbohydrates per 100 g, including 13.7 g of fiber.
How much fat is in flour?
Flour contains 1.9 g of fat per 100 g.
What vitamins and minerals does flour contain?
Per 100 g, the most notable amounts relative to the Daily Value are molybdenum (168% DV), manganese (93% DV), copper (38% DV), selenium (30% DV) and Biotin (B7) (30% DV). The full list is in the vitamins and minerals table above.
How much sodium is in flour?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated April 20, 2023. 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: Foundation Foods, record 2512375. License: CC0 1.0 (U.S. public domain). Source record dated April 20, 2023. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.