Rye flour, dark

1 cup (128 g): 416 kcal, 20.4 g protein, 87.8 g carbohydrate and 2.8 g fat.

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Nutrition Facts

Serving size1 cup (128 g)

Amount per serving

Calories420

% Daily Value*

Total Fat 3g	4%
Saturated Fat 0g	2%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 88g	32%
Dietary Fiber 30g	109%
Total Sugars 3g
Includes Added Sugars ≤3g	≤6%
Protein 20g	41%
Vitamin D 0mcg	0%
Calcium 50mg	4%
Iron 6.4mg	35%
Potassium 920mg	20%

* 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 1 cup (128 g) gives you

High in Protein (41% DV), Dietary fiber (109% DV), Iron (35% DV), Magnesium (49% DV), Phosphorus (51% DV), Potassium (20% DV), Zinc (59% DV), Copper (80% DV), Manganese (337% DV), Selenium (42% DV), Vitamin E (23% DV), Thiamin (B1) (34% DV), Riboflavin (B2) (25% DV), Niacin (B3) (34% DV), Pantothenic acid (B5) (37% DV), Vitamin B6 (33% 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: 20 g 18%
Carbs: 88 g 77%
Fat: 3 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 1 cup (128 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	416 kcal	325 kcal
Protein	20.4 g	15.9 g	41%
Carbohydrate	87.8 g	68.6 g	32%
Dietary fiber	30.5 g	23.8 g	109%
Total sugars	2.96 g	2.31 g
Water	13.8 g	10.8 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	2.84 g	2.22 g	4%
Saturated fat	0.344 g	0.269 g	2%
Trans fat	0 g	0 g
Monounsaturated fat	0.364 g	0.284 g
Polyunsaturated fat	1.34 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	47.4 mg	37 mg	4%
Iron	6.36 mg	4.97 mg	35%
Magnesium	205 mg	160 mg	49%
Phosphorus	639 mg	499 mg	51%
Potassium	918 mg	717 mg	20%
Sodium	2.56 mg	2 mg	0%
Zinc	6.45 mg	5.04 mg	59%
Copper	0.717 mg	0.56 mg	80%
Manganese	7.76 mg	6.06 mg	337%
Selenium	23 mcg	18 mcg	42%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1.28 mcg	1 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	3.49 mg	2.73 mg	23%
Vitamin K	7.55 mcg	5.9 mcg	6%
Thiamin (B1)	0.404 mg	0.316 mg	34%
Riboflavin (B2)	0.321 mg	0.251 mg	25%
Niacin (B3)	5.47 mg	4.27 mg	34%
Pantothenic acid (B5)	1.86 mg	1.46 mg	37%
Vitamin B6	0.567 mg	0.443 mg	33%
Folate	42.2 mcg	33 mcg	11%
Vitamin B12	0 mcg	0 mcg	0%
Choline	38.9 mg	30.4 mg	7%

Amino acids (17)
Nutrient	Portion	100 g
Tryptophan	0.23 g	0.18 g
Threonine	0.627 g	0.49 g
Isoleucine	0.452 g	0.353 g
Leucine	1.1 g	0.857 g
Lysine	0.433 g	0.338 g
Methionine	0.255 g	0.199 g
Phenylalanine	0.827 g	0.646 g
Tyrosine	0.347 g	0.271 g
Valine	0.637 g	0.498 g
Arginine	0.978 g	0.764 g
Histidine	0.298 g	0.233 g
Alanine	0.828 g	0.647 g
Aspartic acid	1.06 g	0.827 g
Glutamic acid	4.02 g	3.14 g
Glycine	0.87 g	0.68 g
Proline	1.3 g	1.01 g
Serine	0.872 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.