Grains And Cereals • Deep Nutrition Analytics
Rye flour, light
As a recognized grains and cereals, Rye flour, light delivers 357 calories per 100g, with energy primarily anchored by carbohydrates (76.7g) to support daily activity. It serves as a rich source of Manganese, offering 50% of your recommended daily allowance (1.16 mg). Despite a higher energy concentration (3.6 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 9.8 g
- Carbohydrates
- 76.7 g
- Fat
- 1.3 g
- Fiber
- 8 g
Carbohydrate Quality & Sustained Energy
Rye flour, light delivers 76.7g of carbohydrates balanced with 8g of fiber, yielding 68.7g 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) | 1.3 g |
| Protein | 9.8 g |
| Fiber, total dietary | 8 g |
| Carbohydrate, by difference | 76.7 g |
| Energy | 357 kcal |
| Total Sugars | 0.9 g |
| Energy | 1490 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.2 mg |
| Selenium | 17.6 µg |
| Copper | 0.2 mg |
| Vitamin B6 | 0.2 mg |
| Zinc | 1.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin K (phylloquinone) | 5.9 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 13 mg |
| Potassium, K | 224 mg |
| Zinc, Zn | 1.3 mg |
| Selenium, Se | 17.6 µg |
| Iron, Fe | 0.9 mg |
| Magnesium, Mg | 32 mg |
| Phosphorus, P | 130 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 1.2 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sucrose | 0.6 g |
| Glucose | 0.1 g |
| Maltose | 0.1 g |
| Water | 11.4 g |
| Isoleucine | 0.2 g |
| Leucine | 0.6 g |
| Lysine | 0.2 g |
| Valine | 0.3 g |
| Arginine | 0.4 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.5 g |
| Serine | 0.4 g |
| Choline, total | 10.8 mg |
| Ash | 0.8 g |
| Fructose | 0.1 g |
| Folate, total | 23 µg |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.2 g |
| Alanine | 0.3 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.3 g |
| Proline | 1 g |
| Niacin | 0.8 mg |
| Pantothenic acid | 0.7 mg |
| Folate, DFE | 23 µg |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.6 g |
| Folate, food | 23 µg |
| Tryptophan | 0.1 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Lutein + zeaxanthin | 210 µg |
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- cup102 g
Compare Rye flour, light with Category Peers
Rye flour, light vs Sorghum flour, whole-grain
Compared to Sorghum flour, whole-grain, Rye flour, light has 21% more fiber and 1% lower calories per 100g.
Rye flour, light vs Flour, buckwheat
Compared to Flour, buckwheat, Rye flour, light has 23% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Rye flour, light?
A standard 100-gram serving of Rye flour, light contains 357 calories (1494 kJ), alongside 9.8g of protein, 76.7g of carbohydrates, and 1.3g of fat.
In common serving sizes:- 102g (cup): ~364 kcal
Is Rye flour, light suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 68.7g of net carbs per 100g (76.7g total carbs minus 8g fiber), consuming Rye flour, light will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Rye flour, light?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Rye flour, light are:
- Manganese: 1.16 mg (50% of your daily value)
- Selenium: 17.6 µg (32% of your daily value)
- Copper: 0.213 mg (24% 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 168887).