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[N]extrient

Rye Flour Medium

SR Legacy·Comprehensive Reference Data

Rye flour, medium

Cereal Grains and Pasta

A 100g serving covers 105% of the daily recommended Manganese, making Rye Flour Medium one of the more concentrated dietary sources of this nutrient. Rye Flour Medium is primarily a carbohydrate source, delivering 75.4g of carbs with minimal fat at 1.5g per 100g. Rye Flour Medium packs 349 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 2mg of sodium, Rye Flour Medium is naturally very low in sodium and suitable for sodium-restricted diets. Rye Flour Medium provides 11.8g of dietary fiber per 100g (42% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Rye Flour Medium delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories349KCAL
Protein10.9G
Fat1.5G
Carbs75.4G
Fiber11.8G

Calorie Distribution

359kcal
  • Protein12%10.9 g
  • Fat4%1.5 g
  • Carbs84%75.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water11.0G
Energy349KCAL
Protein10.9G
Total lipid (fat)1.5G
Carbohydrate, by difference75.4G
Fiber, total dietary11.8G
Total Sugars1.1G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.29MG
Riboflavin0.11MG
Niacin1.7MG
Vitamin B-60.27MG
Folate, total34.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)1.4MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)5.9UG
Calcium, Ca24.0MG
Iron, Fe2.5MG
Magnesium, Mg63.0MG
Phosphorus, P225MG
Potassium, K374MG
Sodium, Na2.0MG
Zinc, Zn2.2MG
Copper, Cu0.33MG
Manganese, Mn2.4MG
Selenium, Se14.4UG
Energy1459kJ
Ash1.2G
Sucrose0.90G
Glucose0.06G
Fructose0.12G
Lactose0G
Maltose0.02G
Galactose0G
Pantothenic acid0.49MG
Folic acid0UG
Folate, food34.0UG
Folate, DFE34.0UG
Choline, total20.6MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin210UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.18G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.002G
SFA 16:00.17G
SFA 18:00.005G
Fatty acids, total monounsaturated0.19G
MUFA 16:10.006G
MUFA 18:10.17G
MUFA 20:10.008G
MUFA 22:10G
Fatty acids, total polyunsaturated0.69G
PUFA 18:20.60G
PUFA 18:30.10G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.12G
Threonine0.34G
Isoleucine0.25G
Leucine0.61G
Lysine0.21G
Methionine0.14G
Phenylalanine0.49G
Tyrosine0.18G
Valine0.35G
Arginine0.47G
Histidine0.16G
Alanine0.41G
Aspartic acid0.54G
Glutamic acid2.5G
Glycine0.43G
Proline0.85G
Serine0.48G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (102g)35611.1g1.6g76.9g

Scaled from Rye Flour Medium's per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Wheat Hard White

342 kcal11.31g protein

Wheat Soft White

340 kcal10.69g protein

Barley Flour or Meal

345 kcal10.5g protein

Barley Pearled (Raw)

352 kcal9.91g protein

Macaroni Vegetable (Cooked)

128 kcal4.53g protein

Pasta Whole Grain 51% Whole Wheat Dry (includes Foods for Usda's Food Distribution Program)

361 kcal13.2g protein

Nutrient Highlights

  • Rye Flour Medium is a excellent source of Fiber (42% DV) — see top foods ranked by Fiber
  • Rye Flour Medium is a excellent source of Protein (22% DV) — see top foods ranked by Protein
  • Rye Flour Medium is a excellent source of Zinc (20% DV) — see top foods ranked by Zinc
  • Rye Flour Medium is a good source of Magnesium (15% DV) — see top foods ranked by Magnesium
  • Rye Flour Medium is a good source of Iron (14% DV) — see top foods ranked by Iron

Dietary Considerations

  • Rye Flour Medium is naturally low in sodium at 2mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (11.8g) and low fat profile makes Rye Flour Medium a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 2% (#165 of 8,262)
  • Magnesium: top 11% (#909 of 8,262)
  • Potassium: top 18% (#1,487 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories349
% Daily Value*
Total Fat 1.5G2%
Cholesterol 0MG0%
Sodium 2.0MG0%
Total Carbohydrate 75.4G27%
Dietary Fiber 11.8G42%
Total Sugars 1.1G
Protein 10.9G22%
Vitamin D 0UG0%
Calcium 24.0MG2%
Iron 2.5MG14%
Potassium 374MG8%

* 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: 168886.

View on USDA FoodData Central →