Grains And Cereals • Deep Nutrition Analytics
Rye flour, medium
Delivering 349 kcal per 100 grams, Rye flour, medium functions as a grains and cereals with carbohydrates (75.4g) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 105% DV of Manganese (2.41 mg), ranking it among the most concentrated natural sources. While caloric density is concentrated at 3.5 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 10.9 g
- Carbohydrates
- 75.4 g
- Fat
- 1.5 g
- Fiber
- 11.8 g
Carbohydrate Quality & Sustained Energy
Rye flour, medium delivers 75.4g of carbohydrates balanced with 11.8g of fiber, yielding 63.6g 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 |
|---|---|
| Protein | 10.9 g |
| Fiber, total dietary | 11.8 g |
| Total lipid (fat) | 1.5 g |
| Energy | 1460 kJ |
| Carbohydrate, by difference | 75.4 g |
| Energy | 349 kcal |
| Total Sugars | 1.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2.4 mg |
| Copper | 0.3 mg |
| Selenium | 14.4 µg |
| Zinc | 2.2 mg |
| Phosphorus | 225 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin B-6 | 0.3 mg |
| Vitamin K (phylloquinone) | 5.9 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 63 mg |
| Phosphorus, P | 225 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 2.4 mg |
| Calcium, Ca | 24 mg |
| Potassium, K | 374 mg |
| Zinc, Zn | 2.2 mg |
| Selenium, Se | 14.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 1.2 g |
| Fructose | 0.1 g |
| Folate, total | 34 µg |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.2 g |
| Alanine | 0.4 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.4 g |
| Proline | 0.9 g |
| Sucrose | 0.9 g |
| Glucose | 0.1 g |
| Maltose | 0 g |
| Water | 11 g |
| Isoleucine | 0.3 g |
| Leucine | 0.6 g |
| Lysine | 0.2 g |
| Valine | 0.3 g |
| Arginine | 0.5 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.5 g |
| Serine | 0.5 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Fatty acids, total saturated | 0.2 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Folate, food | 34 µg |
| Tryptophan | 0.1 g |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.5 mg |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.6 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| Folate, DFE | 34 µg |
| Lutein + zeaxanthin | 210 µg |
| Choline, total | 20.6 mg |
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, medium with Category Peers
Rye flour, medium vs Buckwheat groats, roasted, dry
Compared to Buckwheat groats, roasted, dry, Rye flour, medium has 15% more fiber and 1% higher calories per 100g.
Rye flour, medium vs Barley flour or meal
Compared to Barley flour or meal, Rye flour, medium has 17% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Rye flour, medium?
A standard 100-gram serving of Rye flour, medium contains 349 calories (1460 kJ), alongside 10.9g of protein, 75.4g of carbohydrates, and 1.5g of fat.
In common serving sizes:- 102g (cup): ~356 kcal
Is Rye flour, medium suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 63.6g of net carbs per 100g (75.4g total carbs minus 11.8g fiber), consuming Rye flour, medium will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Rye flour, medium?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Rye flour, medium are:
- Manganese: 2.41 mg (105% of your daily value)
- Copper: 0.331 mg (37% of your daily value)
- Selenium: 14.4 µg (26% 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 168886).