Rye · Secale cereale
Rye flour, dark
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products4 forms & preparations
Dietary labels are inferred automatically from Rye flour, dark's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Very good nutrient density 41/100
How many beneficial nutrients Rye flour, dark delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Rye flour, dark come from — the split across carbs, fat & protein.
77% from carbs
-
Carbs 77%68.6 g per serving
-
Fat 6%2.2 g per serving
-
Protein 18%15.9 g per serving
What Rye flour, dark is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 68.6 g | |
| Dietary Fiber | 23.8 g | |
| Total Sugars | 2.3 g | — |
| Sucrose | 1.8 g | — |
| Glucose | 0.2 g | — |
| Fructose | 0.2 g | — |
| Lactose | 0.0 g | — |
| Maltose | 0.1 g | — |
| Galactose | 0.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.2 g | |
| Saturated Fat | 0.3 g | |
| Monounsaturated Fat | 0.3 g | — |
| Polyunsaturated Fat | 1.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 147.0 mg | — |
| Omega-6 Fatty Acids | 899.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 3.0 mg | — |
| Palmitic Acid | 255.0 mg | — |
| Stearic Acid | 9.0 mg | — |
| Palmitoleic Acid | 10.0 mg | — |
| Oleic Acid | 262.0 mg | — |
| Gadoleic Acid | 12.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 899.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 15.9 g | |
| Histidine | 233.0 mg | — |
| Isoleucine | 353.0 mg | — |
| Leucine | 857.0 mg | — |
| Lysine | 338.0 mg | — |
| Methionine | 199.0 mg | — |
| Phenylalanine | 646.0 mg | — |
| Threonine | 490.0 mg | — |
| Tryptophan | 180.0 mg | — |
| Valine | 498.0 mg | — |
| Alanine | 647.0 mg | — |
| Arginine | 764.0 mg | — |
| Aspartic Acid | 827.0 mg | — |
| Glutamic Acid | 3,139.0 mg | — |
| Glycine | 680.0 mg | — |
| Proline | 1,014.0 mg | — |
| Serine | 681.0 mg | — |
| Tyrosine | 271.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 2.7 mg | |
| Vitamin K | 5.9 mcg | |
| Thiamin (B1) | 0.3 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 4.3 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 33.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.5 mg | |
| Choline | 30.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 37.0 mg | |
| Iron | 5.0 mg | |
| Magnesium | 160.0 mg | |
| Phosphorus | 499.0 mg | |
| Potassium | 717.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 5.0 mg | |
| Copper | 0.6 mg | |
| Manganese | 6.1 mg | |
| Selenium | 18.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 2.5 g | — |
About Rye flour, dark
Dark rye flour is milled from rye grain with much of the bran retained, giving it a deep color, a robust earthy-sour flavor and a coarse texture. It is the flour behind traditional European rye and pumpernickel breads, prized for the dense, moist, long-keeping loaves it produces.
At about 325 calories per 100 grams of dry flour, dark rye is notably high in fiber — including soluble fibers that contribute to its famously filling quality — and supplies B vitamins along with magnesium, phosphorus, iron and manganese. Rye does contain gluten, but a weaker, different kind than wheat, which is why rye breads rise less and are often leavened with sourdough; it is not safe for people with celiac disease.
Because rye's gluten is less elastic and its enzymes are very active, rye doughs are stickier and trickier to handle than wheat, and bakers frequently use a sourdough starter both for leavening and to control the crumb. The reward is bread with a distinctive tang and a satisfying density.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Rye flour, dark?
There are 325 calories in 100 g of Rye flour, dark, or about 416 calories in 1 cup (128 g).
How much protein is in Rye flour, dark?
Rye flour, dark contains 15.9 g of protein per 100 g.
How many carbs are in Rye flour, dark?
Rye flour, dark has 68.6 g of carbohydrates per 100 g.
How much fat is in Rye flour, dark?
Rye flour, dark provides 2.2 g of total fat per 100 g.
What is Rye flour, dark a good source of?
Rye flour, dark is an excellent source of Manganese (264% DV), Dietary Fiber (85% DV), Copper (62% DV), Zinc (46% DV), Phosphorus (40% DV) and Magnesium (38% DV) and a good source of Riboflavin (B2), Vitamin E and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related cereals and cereal products
Compare Rye flour, dark with…
- Rye flour, dark vs Rice, white, long-grain, regular, raw, unenriched
- Rye flour, dark vs Rice, white, glutinous, raw
- Rye flour, dark vs Rice, white, long-grain, regular, raw, enriched
- Rye flour, dark vs Rice bran, crude
- Rye flour, dark vs Bread, cracked-wheat
- Rye flour, dark vs Fast foods, corn on the cob with butter