Food guide

Rye Flour

Dark whole rye flour used for dense breads, with more fibre than most wheat flours.

Whole GrainsFibre-RichPlant-Based

Rye Flour, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of rye flour, dry for fair comparison. Typical serving: 30 g dry — 98 kcal per 30 g serving.

Nutrition information for Rye Flour
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	327 kcal	98 kcal	100 kcal
Protein	16 g	4.8 g	4.9 g
Carbohydrate	68.7 g	20.6 g	21 g
Fat	2.3 g	0.7 g	0.7 g
Fibre	23.7 g	7.1 g	7.2 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of rye flour, with a typical serving and FDA Daily Value for adults.

Micronutrients for Rye Flour
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	1 µg	0.3 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	2.7 mg	0.81 mg	18%
Vitamin K	5.9 µg	1.8 µg	5%
Thiamin	0.32 mg	0.096 mg	27%
Riboflavin	0.25 mg	0.075 mg	19%
Niacin	4.3 mg	1.3 mg	27%
Vitamin B6	0.44 mg	0.13 mg	26%
Folate	33 µg	9.9 µg	8%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	1.5 mg	0.45 mg	30%
Choline	30.4 mg	9.1 mg	6%
Minerals
Calcium	37 mg	11.1 mg	3%
Iron	5 mg	1.5 mg	28%
Magnesium	160 mg	48 mg	38%
Phosphorus	499 mg	150 mg	40%
Potassium	717 mg	215 mg	15%
Sodium	2 mg	0.6 mg	<1%
Zinc	5 mg	1.5 mg	45%
Selenium	18 µg	5.4 µg	33%
Copper	0.56 mg	0.17 mg	62%
Manganese	6.1 mg	1.8 mg	265%

Source: USDA FoodData Central — Rye flour, dark

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat rye flour?

Useful fibre in a familiar, everyday food.
Dark whole rye flour used for dense breads, with more fibre than most wheat flours.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Caraway, Yogurt, Molasses.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.