Rye Flour Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 311

% Daily Value *

Total Fat 2g %3

Saturated Fat 0g %1

Trans Fat 0g

Cholesterol 0mg %0

Sodium 2mg %0

Total Carbohydrate 69g %23

Dietary Fiber 24g %85

Total Sugars 2g

Protein 16g

Vitamin D 0.0IU %0

Calcium 37.0mg %2

Iron 5.0mg %27

Potassium 717mg %18

Phosphorus 499.0mg %49

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in rye flour

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin A 11.0IU %0

Vitamin K 5.9µg %5

Choline, total 30.4mg %6

Vitamin E 2.7mg %18

Vitamin B2 (Riboflavin) 0.3mg %19

Vitamin B1 (Thiamin) 0.3mg %26

Vitamin B3 (Niacin) 4.3mg %27

Vitamin B5 (Pantothenic acid) 1.5mg %29

Vitamin B6 0.4mg %34

Minerals in rye flour

Sodium 2.0mg %0

Calcium 37.0mg %3

Potassium 717.0mg %19

Iron 5.0mg %28

Selenium 18.0µg %33

Zinc 5.0mg %36

Magnesium 160.0mg %38

Phosphorus 499.0mg %50

Copper 0.6mg %62

Manganese 6.1mg %264

Amino Acids in rye flour

Lysine 0.3g %15

Isoleucine 0.4g %24

Methionine 0.2g %26

Valine 0.5g %26

Tyrosine 0.3g %29

Leucine 0.9g %29

Histidine 0.2g %31

Threonine 0.5g %44

Tryptophan 0.2g %60

Phenylalanine 0.6g %69

Fatty Acids in rye flour

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of rye flour is 34.8/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Rye Flour has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 21
Isoleucine 30 22
Valine 39 31
Leucine 59 54
Histidine 15 15
Threonine 23 31
Tryptophan 6 11
Met+Cys 22 12
Phe+Tyr 30 57

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in rye flour is 2.1 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of rye flour is 3.3 which makes it a medium energy density food.

low ED
high ED
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How nutritious is this food?

Micronutrients in rye flour as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that rye flour is lacking.

Nutrient Density Score for rye flour is 21/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for rye flour

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 9.00 <12
Potassium:Sodium 358.50 >2
Caclcium:Magnesium 0.23 <2
Iron:Copper 8.93 <15
Calcium:Phosphorus 0.07 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 62%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

75% of insulinogenic calories