Grains And Cereals • Deep Nutrition Analytics
Rye flour, dark
Delivering 325 kcal per 100 grams, Rye flour, dark functions as a grains and cereals with carbohydrates (68.6g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 263% DV of Manganese (6.06 mg), making it an elite dietary source. While caloric density is concentrated at 3.3 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 15.9 g
- Carbohydrates
- 68.6 g
- Fat
- 2.2 g
- Fiber
- 23.8 g
Carbohydrate Quality & Sustained Energy
Rye flour, dark delivers 68.6g of carbohydrates balanced with 23.8g of fiber, yielding 44.8g 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 |
|---|---|
| Total lipid (fat) | 2.2 g |
| Protein | 15.9 g |
| Fiber, total dietary | 23.8 g |
| Total Sugars | 2.3 g |
| Carbohydrate, by difference | 68.6 g |
| Energy | 325 kcal |
| Energy | 1360 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 6.1 mg |
| Copper | 0.6 mg |
| Zinc | 5 mg |
| Phosphorus | 499 mg |
| Magnesium | 160 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 5.9 µg |
| Vitamin E (alpha-tocopherol) | 2.7 mg |
| Vitamin B-6 | 0.4 mg |
| Vitamin A, RAE | 1 µg |
| Vitamin A, IU | 11 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 37 mg |
| Potassium, K | 717 mg |
| Zinc, Zn | 5 mg |
| Selenium, Se | 18 µg |
| Iron, Fe | 5 mg |
| Magnesium, Mg | 160 mg |
| Phosphorus, P | 499 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.6 mg |
| Manganese, Mn | 6.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 30.4 mg |
| Isoleucine | 0.4 g |
| Leucine | 0.9 g |
| Lysine | 0.3 g |
| Valine | 0.5 g |
| Arginine | 0.8 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.8 g |
| Serine | 0.7 g |
| Sucrose | 1.8 g |
| Glucose | 0.2 g |
| Maltose | 0.1 g |
| Water | 10.8 g |
| Ash | 2.5 g |
| Fructose | 0.2 g |
| Threonine | 0.5 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.3 g |
| Alanine | 0.6 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.7 g |
| Proline | 1 g |
| Folate, total | 33 µg |
| Folate, DFE | 33 µg |
| Niacin | 4.3 mg |
| Pantothenic acid | 1.5 mg |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.3 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.3 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| Carotene, beta | 7 µg |
| Folate, food | 33 µg |
| Tryptophan | 0.2 g |
| Fatty acids, total saturated | 0.3 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Lutein + zeaxanthin | 210 µg |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 717 mg of dietary potassium (15% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5 mg of dietary iron (28% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup128 g
Compare Rye flour, dark with Category Peers
Rye flour, dark vs Wheat, hard red spring
Compared to Wheat, hard red spring, Rye flour, dark has 95% more fiber and 1% lower calories per 100g.
Rye flour, dark vs Wheat, hard red winter
Compared to Wheat, hard red winter, Rye flour, dark has 95% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Rye flour, dark?
A standard 100-gram serving of Rye flour, dark contains 325 calories (1360 kJ), alongside 15.9g of protein, 68.6g of carbohydrates, and 2.2g of fat.
In common serving sizes:- 128g (cup): ~416 kcal
Is Rye flour, dark suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 44.8g of net carbs per 100g (68.6g total carbs minus 23.8g fiber), consuming Rye flour, dark will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Rye flour, dark?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Rye flour, dark are:
- Manganese: 6.06 mg (263% of your daily value)
- Copper: 0.56 mg (62% of your daily value)
- Zinc: 5.04 mg (46% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168885).