Rye flour, dark

Per 100g · Cereal Grains and Pasta · USDA SR Legacy

325

Calories

15.9g

Protein

68.6g

Carbs

2.22g

Fat

Macro Distribution (kcal)

Protein 18%
Carbs 77%
Fat 6%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 325 kcal —
Macronutrients
Water 10.8 g —
Protein 15.9 g
32% (High)
Total lipid (fat) 2.22 g
3% (Low)
Carbohydrate, by difference 68.6 g
25% (High)
Fiber, total dietary 23.8 g
85% (High)
Fats & Fatty Acids
Fatty acids, total saturated 0.269 g
1% (Low)
Fatty acids, total monounsaturated 0.284 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.316 mg
26% (High)
Riboflavin (Vitamin B2) 0.251 mg
19% (Moderate)
Niacin (Vitamin B3) 4.27 mg
27% (High)
Pantothenic acid (Vitamin B5) 1.46 mg
29% (High)
Vitamin B-6 — Pyridoxine 0.443 mg
26% (High)
Biotin (Vitamin B7) 33.0 ug
8% (Low)
Folate, total (Vitamin B9) 0 ug —
Choline, total 30.4 mg
6% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 1.00 ug
0% (Low)
Carotene, beta 7.00 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 2.73 mg
18% (Moderate)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 37.0 mg
3% (Low)
Iron, Fe 4.97 mg
28% (High)
Magnesium, Mg 160.0 mg
38% (High)
Phosphorus, P 499.0 mg
40% (High)
Potassium, K 717.0 mg
15% (Moderate)
Sodium, Na 2.00 mg
0% (Low)
Zinc, Zn 5.04 mg
46% (High)
Copper, Cu 0.560 mg
62% (High)
Manganese, Mn 6.06 mg
264% (High)
Selenium, Se 18.0 ug
33% (High)
Other
Energy 1360.0 kj —
Ash 2.50 g —
Total Sugars 2.31 g —
Sucrose 1.80 g —
Glucose 0.220 g —
Fructose 0.230 g —
Lactose 0 g —
Maltose 0.070 g —
Galactose 0 g —
Folic acid (Vitamin B9 — synthetic) 33.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 33.0 ug —
Betaine 150.0 mg —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 11.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 210.0 ug —
Vitamin E, added 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 5.90 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0.003 g —
SFA 16:0 (Palmitic acid) 0.255 g —
SFA 18:0 (Stearic acid) 0.009 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.010 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.262 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.012 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 1.05 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.899 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.147 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.180 g —
Threonine (EAA) 0.490 g —
Isoleucine (EAA, BCAA) 0.353 g —
Leucine (EAA, BCAA) 0.857 g —
Lysine (EAA) 0.338 g —
Methionine (EAA) 0.199 g —
Phenylalanine (EAA) 0.646 g —
Tyrosine (conditionally essential) 0.271 g —
Valine (EAA, BCAA) 0.498 g —
Arginine (conditionally essential) 0.764 g —
Histidine (EAA) 0.233 g —
Alanine 0.647 g —
Aspartic acid 0.827 g —
Glutamic acid 3.14 g —
Glycine (conditionally essential) 0.680 g —
Proline (conditionally essential) 1.01 g —
Serine 0.681 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Choline
Choline from glycerophoshocholine 5.80 mg —
Choline from phosphatidylcholine 14.0 mg —
Choline from phosphocholine 0.600 mg —
Choline from sphingomyelin 1.60 mg —
Free Choline 8.30 mg —
Total Choline 30.0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Rye flour, dark is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (3% DV) Folate (8% DV)

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