Calories in Rye flour, medium
Generic food Grains and Pasta
Rye flour, medium contains 349 kcal per 100 g. A typical serving of 1 cup (102 g) provides about 356 kcal.
Roughly 84% of its calories come from carbohydrates, with 12% from protein and 4% 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 105% of the Daily Value for manganese, 37% of the Daily Value for copper and 26% of the Daily Value for selenium.
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 | 349 kcal | |
| Total fat M | 1.5 g | 2% |
| Saturated fat ? | 0.18 g | 0.9% |
| Trans fat M | 0 g | |
| Cholesterol M | 0 mg | 0% |
| Sodium M | 2 mg | 0.1% |
| Total carbohydrates C | 75.4 g | 27% |
| Dietary fiber M | 11.8 g | 42% |
| Total sugars ? | 1.1 g | |
| Protein M | 10.9 g | 22% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C M | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1.4 mg | 10% |
| Vitamin K I | 5.9 µg | 5% |
| Thiamin (B1) ? | 0.29 mg | 24% |
| Riboflavin (B2) ? | 0.11 mg | 9% |
| Niacin (B3) ? | 1.7 mg | 11% |
| Pantothenic acid (B5) ? | 0.49 mg | 10% |
| Vitamin B6 ? | 0.27 mg | 16% |
| Folate (B9) C | 34 µg | 9% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline M | 20.6 mg | 4% |
| Calcium M | 24 mg | 2% |
| Iron M | 2.5 mg | 14% |
| Magnesium M | 63 mg | 15% |
| Phosphorus M | 225 mg | 18% |
| Potassium M | 374 mg | 8% |
| Zinc M | 2.2 mg | 20% |
| Copper M | 0.33 mg | 37% |
| Manganese M | 2.4 mg | 105% |
| Selenium M | 14.4 µg | 26% |
% 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 12%
- Carbohydrates 84%
- Fat 4%
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
- Protein10.9 gabove the median for cereal grains and pasta (median 9 g)
- Fiber11.8 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars1.1 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat1.5 gbelow the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.18 gbelow the median for cereal grains and pasta (median 0.29 g)
- Sodium2 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water11 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.19 g |
|---|---|
| Polyunsaturated fat ? | 0.7 g |
Sugars and starch (6)
| Sucrose M | 0.9 g |
|---|---|
| Glucose M | 0.06 g |
| Fructose M | 0.12 g |
| Lactose M | 0 g |
| Maltose M | 0.02 g |
| Galactose Z | 0 g |
Amino acids (17)
| Tryptophan I | 0.12 g |
|---|---|
| Threonine M | 0.34 g |
| Isoleucine M | 0.25 g |
| Leucine M | 0.61 g |
| Lysine M | 0.21 g |
| Methionine M | 0.14 g |
| Phenylalanine M | 0.49 g |
| Tyrosine M | 0.18 g |
| Valine M | 0.35 g |
| Arginine M | 0.47 g |
| Histidine M | 0.16 g |
| Alanine M | 0.41 g |
| Aspartic acid M | 0.54 g |
| Glutamic acid M | 2.5 g |
| Glycine M | 0.43 g |
| Proline M | 0.85 g |
| Serine M | 0.48 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) ? | 0.6 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 ? | 0.002 g |
| SFA 16:0 ? | 0.17 g |
| SFA 18:0 ? | 0.005 g |
| MUFA 18:1 ? | 0.17 g |
| PUFA 18:3 ? | 0.098 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.006 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.008 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 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 1.2 g |
| Theobromine Z | 0 mg |
| Energy C | 1,459 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food M | 34 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, light | 357 | 9.8 g | 76.7 g | 1.3 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, hard white | 342 | 11.3 g | 75.9 g | 1.7 g |
| Wheat, soft white | 340 | 10.7 g | 75.4 g | 2 g |
| Wheat, soft red winter | 331 | 10.4 g | 74.2 g | 1.6 g |
| Wheat flour, whole-grain, soft wheat | 332 | 9.6 g | 74.5 g | 2 g |
| Winter wheat, hard red, puffed, organic | 375 | 11 g | 77.9 g | 2.2 g |
| Barley flour or meal | 345 | 10.5 g | 74.5 g | 1.6 g |
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 g |
| Flour, barley | 357 | 8.7 g | 77.4 g | 2.5 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 349 kcal. 1 cup (102 g): about 356 kcal.
Is rye flour high in protein?
Rye flour contains 10.9 g of protein per 100 g (22% of the 50 g Daily Value), or 11.1 g in 1 cup (102 g). About 12% 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 75.4 g of total carbohydrates per 100 g, including 11.8 g of fiber and 1.1 g of sugars.
How much fat is in rye flour?
Rye flour contains 1.5 g of fat per 100 g, of which 0.18 g is saturated (0.9% 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 (105% DV), copper (37% DV), selenium (26% DV), Thiamin (B1) (24% DV) and zinc (20% 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 168886. 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.