Rye flour, dark
FDC ID: 168885
At a glance
Rye flour, dark is a high-calorie food in the Cereal Grains and Pasta category, providing 325 kcal per 100g. Each 100g supplies 15.9g of protein, 2.2g of fat, 68.6g of carbohydrates. It is an especially good source of manganese (264% of the Daily Value), dietary fiber (85% of the Daily Value), copper (62% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
325
kcal
Protein
15.9
g
Total Fat
2.2
g
Total Carbohydrate
68.6
g
Dietary Fiber
23.8
g
Nutrition profile of Rye flour, dark
Rye flour, dark provides about 325 kcal per 100g, a high energy density. Nutritionally it is high in protein, low in fat, carbohydrate-dense.
Key nutrients and what they do
- Manganese 264%supports bone formation and enzymes in carbohydrate/fat metabolism
- Dietary Fiber 85%supports gut health and slows post-meal blood-sugar spikes
- Copper 62%aids iron use and the formation of red blood cells and collagen
- Zinc 46%supports taste, immune function, protein synthesis and cell turnover
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people seeking lean protein while limiting fat
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people concerned about digestion or blood-sugar balance
- ✓people focused on taste, skin/hair condition and immunity
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 325 kcal | 92 kcal |
| Protein | 15.9 g | 4.5 g |
| Fat | 2.2 g | 0.6 g |
| Carbs | 68.6 g | 19.5 g |
| Fiber | 23.8 g | 6.7 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Cereal Grains and Pasta Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 325 kcal | 16.3% | |
| Water | 10.75 g | — | |
| Protein | 15.91 g | 31.8% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 2.22 g | 2.8% | |
| Total Carbohydrate | 68.63 g | 25.0% | |
| Dietary Fiber | 23.80 g | 85.0% | |
| Sodium | 2 mg | 0.1% | |
| Potassium | 717 mg | 15.3% | |
| Calcium | 37 mg | 2.8% | |
| Magnesium | 160 mg | 38.1% | |
| Phosphorus | 499 mg | 39.9% | |
| Iron | 4.97 mg | 27.6% | |
| Zinc | 5.04 mg | 45.8% | |
| Copper | 0.56 mg | 62.2% | |
| Manganese | 6.06 mg | 263.6% | |
| Selenium | 18 μg | 32.7% | |
| Retinol | 0 μg | — | |
| Vitamin A | 1 μgRAE | 0.1% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 2.73 mg | 18.2% | |
| Thiamin | 0.32 mg | 26.3% | |
| Riboflavin | 0.25 mg | 19.3% | |
| Niacin | 4.27 mg | 26.7% | |
| Vitamin B6 | 0.44 mg | 26.1% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 33 μg | 8.3% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 5.90 mg | 6.6% |
Frequently Asked Questions
How many calories are in Rye flour, dark per 100g?
Rye flour, dark has 325 kcal (calories) per 100g.
What are the macros in Rye flour, dark?
Per 100g, Rye flour, dark provides 15.9g protein, 2.2g fat, 68.6g carbohydrates.
Is Rye flour, dark high in protein?
Yes — Rye flour, dark provides 15.9g of protein per 100g, which makes it a practical protein source.
What vitamins and minerals does Rye flour, dark provide?
Per 100g, Rye flour, dark is a notable source of Manganese (about 264% of the Daily Value), Dietary Fiber (about 85% of the Daily Value), Copper (about 62% of the Daily Value).
What is the source of this nutrition data for Rye flour, dark?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)