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Rye Flour

Rye Flour

EverydayDry

Rye flour is a hearty grain flour made from milled rye berries, known for its distinctive dark color and robust, earthy flavor profile. This flour contains a different type of gluten than wheat flour, resulting in denser baked goods, and provides exceptional nutritional benefits including high fiber content and a lower glycemic impact than wheat flour. Traditional in European baking, particularly for dense, chewy breads, rye flour can be used alone or combined with wheat flour for varied textures and nutritional profiles.

Macro Impact

A 1/4 cup serving contains 102 calories, 3g protein, 21g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 102 calories?
Walking3.5 mph, moderate pace
24 min
YogaModerate effort, gentle pace
17 min
SwimmingModerate effort, freestyle
13 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
12 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1/4 cup (30 g)
Amount per serving
Calories102
% Daily Value*
Total Fat0.6g
1%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium0.7mg
0%
Total Carbohydrate21g
8%
Dietary Fiber6g
20%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium11mg
1%
Iron0.9mg
5%
Potassium129mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
21 / 275 g
8%
Fiber
6 / 28 g
20%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
13 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
6%
Threonine
0 / 1 g
8%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
6%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
0 / 2 mcg
0%
Folate
16 / 400 mcg
4%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
12%
Iron
1 / 13 mg
7%
Magnesium
31 / 370 mg
8%
Manganese
1 / 2 mg
32%
Phosphorous
97 / 700 mg
14%
Potassium
129 / 3k mg
4%
Selenium
3 / 55 mcg
6%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
22 / 45 mcg
49%
Iodine
1 / 150 mcg
0%
Chlorine
15 / 2.3k mg
1%
Other
Ethyl Alcohol
0 g
Water
3 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Flour, rye. USDA Foundational Foods. FDC ID 2512375.
  2. 2.Rye flour, unspecified. Frida. Public Food Key 1727.
  3. 3.Flour, rye. Australian Nutrient Database. Public Food Key F004000.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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