Rye flour, dark

100 g: 325 kcal, 15.9 g protein, 68.6 g carbohydrate and 2.2 g fat.

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Nutrition Facts

Serving size100 g

Amount per serving

Calories330

% Daily Value*

Total Fat 2g	3%
Saturated Fat 0g	1%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 69g	25%
Dietary Fiber 24g	85%
Total Sugars 2g
Includes Added Sugars ≤2g	≤5%
Protein 16g	32%
Vitamin D 0mcg	0%
Calcium 40mg	2%
Iron 5mg	30%
Potassium 720mg	15%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 100 g gives you

High in Protein (32% DV), Dietary fiber (85% DV), Iron (28% DV), Magnesium (38% DV), Phosphorus (40% DV), Zinc (46% DV), Copper (62% DV), Manganese (264% DV), Selenium (33% DV), Thiamin (B1) (26% DV), Niacin (B3) (27% DV), Pantothenic acid (B5) (29% DV), Vitamin B6 (26% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

18% protein · 77% carbohydrate · 5% fat

Protein: 16 g 18%
Carbs: 69 g 77%
Fat: 2 g 6%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 24% of foods
Protein: more than 65% of foods
Total fat: less than 64% of foods
Carbohydrate: more than 91% of foods
Dietary fiber: more than 99% of foods
Total sugars: less than 44% of foods
Sodium: less than 94% of foods

All nutrients (56)

Amounts for 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	325 kcal	325 kcal
Protein	15.9 g	15.9 g	32%
Carbohydrate	68.6 g	68.6 g	25%
Dietary fiber	23.8 g	23.8 g	85%
Total sugars	2.31 g	2.31 g
Water	10.8 g	10.8 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	2.22 g	2.22 g	3%
Saturated fat	0.269 g	0.269 g	1%
Trans fat	0 g	0 g
Monounsaturated fat	0.284 g	0.284 g
Polyunsaturated fat	1.05 g	1.05 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	37 mg	37 mg	3%
Iron	4.97 mg	4.97 mg	28%
Magnesium	160 mg	160 mg	38%
Phosphorus	499 mg	499 mg	40%
Potassium	717 mg	717 mg	15%
Sodium	2 mg	2 mg	0%
Zinc	5.04 mg	5.04 mg	46%
Copper	0.56 mg	0.56 mg	62%
Manganese	6.06 mg	6.06 mg	264%
Selenium	18 mcg	18 mcg	33%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1 mcg	1 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	2.73 mg	2.73 mg	18%
Vitamin K	5.9 mcg	5.9 mcg	5%
Thiamin (B1)	0.316 mg	0.316 mg	26%
Riboflavin (B2)	0.251 mg	0.251 mg	19%
Niacin (B3)	4.27 mg	4.27 mg	27%
Pantothenic acid (B5)	1.46 mg	1.46 mg	29%
Vitamin B6	0.443 mg	0.443 mg	26%
Folate	33 mcg	33 mcg	8%
Vitamin B12	0 mcg	0 mcg	0%
Choline	30.4 mg	30.4 mg	6%

Amino acids (17)
Nutrient	Portion	100 g
Tryptophan	0.18 g	0.18 g
Threonine	0.49 g	0.49 g
Isoleucine	0.353 g	0.353 g
Leucine	0.857 g	0.857 g
Lysine	0.338 g	0.338 g
Methionine	0.199 g	0.199 g
Phenylalanine	0.646 g	0.646 g
Tyrosine	0.271 g	0.271 g
Valine	0.498 g	0.498 g
Arginine	0.764 g	0.764 g
Histidine	0.233 g	0.233 g
Alanine	0.647 g	0.647 g
Aspartic acid	0.827 g	0.827 g
Glutamic acid	3.14 g	3.14 g
Glycine	0.68 g	0.68 g
Proline	1.01 g	1.01 g
Serine	0.681 g	0.681 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168885(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.