Grains And Cereals • Deep Nutrition Analytics
Flour, rye
As a recognized grains and cereals, Flour, rye delivers 359 calories per 100g, with energy primarily anchored by carbohydrates (77.2g) to support daily activity. On the micronutrient spectrum, it provides a strong 93% DV of Manganese (2.13 mg) per 100g. A higher calorie density (3.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 8.4 g
- Carbohydrates
- 77.2 g
- Fat
- 1.9 g
- Fiber
- 13.7 g
Carbohydrate Quality & Sustained Energy
Flour, rye delivers 77.2g of carbohydrates balanced with 13.7g of fiber, yielding 63.5g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Low Molecular Weight Dietary Fiber (LMWDF) | 4.9 g |
| Total lipid (fat) | 1.9 g |
| Total dietary fiber (AOAC 2011.25) | 17.9 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 13 g |
| Fiber, total dietary | 13.7 g |
| Protein | 8.4 g |
| Carbohydrate, by difference | 77.2 g |
| Energy (Atwater General Factors) | 359 kcal |
| Energy (Atwater Specific Factors) | 351 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2.1 mg |
| Copper | 0.3 mg |
| Selenium | 16.6 µg |
| Magnesium | 95.4 mg |
| Phosphorus | 280 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 95.4 mg |
| Phosphorus, P | 280 mg |
| Potassium, K | 434 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 2.1 mg |
| Calcium, Ca | 32.2 mg |
| Selenium, Se | 16.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Beta-glucan | 1.9 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Molybdenum, Mo | 75.5 µg |
| Niacin | 1.2 mg |
| Biotin | 9 µg |
| Water | 11.1 g |
| Nitrogen | 1.4 g |
| Ash | 1.4 g |
| Starch | 54.1 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 95.4 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Serving calculator
Common serving sizes
- Serving30 g
Compare Flour, rye with Category Peers
Flour, buckwheat vs Flour, rye
Compared to Flour, buckwheat, Flour, rye has 32% more fiber and 0% higher calories per 100g.
Pasta, gluten-free, corn, dry vs Flour, rye
Compared to Pasta, gluten-free, corn, dry, Flour, rye has 25% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Flour, rye?
A standard 100-gram serving of Flour, rye contains 359 calories (1502 kJ), alongside 8.4g of protein, 77.2g of carbohydrates, and 1.9g of fat.
In common serving sizes:- 30g: ~108 kcal
Is Flour, rye suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 63.5g of net carbs per 100g (77.2g total carbs minus 13.7g fiber), consuming Flour, rye will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Flour, rye?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Flour, rye are:
- Manganese: 2.13 mg (93% of your daily value)
- Copper: 0.338 mg (38% of your daily value)
- Selenium: 16.6 µg (30% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2512375).