Rye Flour Dark
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Rye flour, dark
Cereal Grains and Pasta
A 100g serving covers 264% of the daily recommended Manganese, making Rye Flour Dark one of the more concentrated dietary sources of this nutrient. Rye Flour Dark is primarily a carbohydrate source, delivering 68.6g of carbs with minimal fat at 2.2g per 100g. Rye Flour Dark packs 325 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Rye Flour Dark is naturally very low in sodium and suitable for sodium-restricted diets. Rye Flour Dark provides 23.8g of dietary fiber per 100g (85% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Rye Flour Dark delivers meaningful amounts of 17 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein18%15.9 g
- Fat6%2.2 g
- Carbs77%68.6 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 10.8 | G |
| Energy | 325 | KCAL |
| Protein | 15.9 | G |
| Total lipid (fat) | 2.2 | G |
| Carbohydrate, by difference | 68.6 | G |
| Fiber, total dietary | 23.8 | G |
| Total Sugars | 2.3 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.32 | MG |
| Riboflavin | 0.25 | MG |
| Niacin | 4.3 | MG |
| Vitamin B-6 | 0.44 | MG |
| Folate, total | 33.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 1.0 | UG |
| Vitamin E (alpha-tocopherol) | 2.7 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 5.9 | UG |
| Calcium, Ca | 37.0 | MG |
| Iron, Fe | 5.0 | MG |
| Magnesium, Mg | 160 | MG |
| Phosphorus, P | 499 | MG |
| Potassium, K | 717 | MG |
| Sodium, Na | 2.0 | MG |
| Zinc, Zn | 5.0 | MG |
| Copper, Cu | 0.56 | MG |
| Manganese, Mn | 6.1 | MG |
| Selenium, Se | 18.0 | UG |
| Energy | 1360 | kJ |
| Ash | 2.5 | G |
| Sucrose | 1.8 | G |
| Glucose | 0.22 | G |
| Fructose | 0.23 | G |
| Lactose | 0 | G |
| Maltose | 0.07 | G |
| Galactose | 0 | G |
| Pantothenic acid | 1.5 | MG |
| Folic acid | 0 | UG |
| Folate, food | 33.0 | UG |
| Folate, DFE | 33.0 | UG |
| Choline, total | 30.4 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 7.0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 11.0 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 210 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.27 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.003 | G |
| SFA 16:0 | 0.26 | G |
| SFA 18:0 | 0.009 | G |
| Fatty acids, total monounsaturated | 0.28 | G |
| MUFA 16:1 | 0.01 | G |
| MUFA 18:1 | 0.26 | G |
| MUFA 20:1 | 0.01 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 1.0 | G |
| PUFA 18:2 | 0.90 | G |
| PUFA 18:3 | 0.15 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.18 | G |
| Threonine | 0.49 | G |
| Isoleucine | 0.35 | G |
| Leucine | 0.86 | G |
| Lysine | 0.34 | G |
| Methionine | 0.20 | G |
| Phenylalanine | 0.65 | G |
| Tyrosine | 0.27 | G |
| Valine | 0.50 | G |
| Arginine | 0.76 | G |
| Histidine | 0.23 | G |
| Alanine | 0.65 | G |
| Aspartic acid | 0.83 | G |
| Glutamic acid | 3.1 | G |
| Glycine | 0.68 | G |
| Proline | 1.0 | G |
| Serine | 0.68 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (128g) | 416 | 20.4g | 2.8g | 87.8g |
Scaled from Rye Flour Dark's per-100g values using USDA portion data.
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Nutrient Highlights
- Rye Flour Dark is a excellent source of Fiber (85% DV) — see top foods ranked by Fiber
- Rye Flour Dark is a excellent source of Zinc (46% DV) — see top foods ranked by Zinc
- Rye Flour Dark is a excellent source of Magnesium (38% DV) — see top foods ranked by Magnesium
- Rye Flour Dark is a excellent source of Protein (32% DV) — see top foods ranked by Protein
- Rye Flour Dark is a excellent source of Iron (28% DV) — see top foods ranked by Iron
Dietary Considerations
With 717mg of potassium per 100g, individuals on a renal diet should moderate their intake of Rye Flour Dark. See the Kidney Disease & Low-Potassium Diet guide for more.
Rye Flour Dark is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (23.8g) and low fat profile makes Rye Flour Dark a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Rye Flour Dark provides 5.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 1% (#83 of 8,262)
- Potassium: top 4% (#330 of 8,262)
- Magnesium: top 4% (#330 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value 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.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168885.
View on USDA FoodData Central →