Vital wheat gluten
USDA SR Legacy · 54.1 g
30.8 g more than your starting foodCompare these foodsOats & grains · Nutrition facts
Rye Flour, Dark
325 calories and 15.9 g of protein per 100 g. Reported fiber: 23.8 g.
Know what you’re comparing.
Rye flour, dark
- Source category
- Cereal Grains and Pasta
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 168885
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 91% of 488 other complete oats & grains profiles.
Compare with another foodThe source matters
SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.
Read about this datasetYour portion, your numbers
416calories
in 128 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 20.4 g | — |
| Carbohydrate | 87.8 g | 32% |
| Fat | 2.8 g | 4% |
| Fiber | 30.5 g | 109% |
| Total sugars | 3 g | — |
| Sodium | 3 mg | 0% |
| Saturated fat | 0.3 g | 2% |
| Potassium | 918 mg | 20% |
| Calcium | 47 mg | 4% |
| Iron | 6.36 mg | 35% |
| Magnesium | 205 mg | 49% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 18%Carbs 77%Fat 6%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
Explore oats & grainsWhat else fits your plate?
Same broad food category
This food: 9.8 g protein in 61.5 g. Choices below have more on this basis.
Oat bran, cooked
USDA SR Legacy · 500 g
6.3 g more than your starting foodCompare these foodsWheat bran, crude
USDA SR Legacy · 92.6 g
4.6 g more than your starting foodCompare these foodsOat bran, raw
USDA SR Legacy · 81.3 g
4.3 g more than your starting foodCompare these foodsWheat germ, crude
USDA SR Legacy · 55.6 g
3.1 g more than your starting foodCompare these foodsSpaghetti, protein-fortified, dry, enriched (n x 6.25)
USDA SR Legacy · 53.5 g
1.9 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 10.75 g | 10.07 g | 11.15 g | 13 |
| ProteinPer 100 g | 15.91 g | 14.56 g | 16.76 g | 12 |
| Total lipid (fat)Per 100 g | 2.22 g | 2 g | 2.5 g | 12 |
| AshPer 100 g | 2.5 g | 2.17 g | 3.04 g | 12 |
| Fiber, total dietaryPer 100 g | 23.8 g | 22.5 g | 28.1 g | 13 |
| SucrosePer 100 g | 1.8 g | 1.53 g | 1.97 g | 12 |
| GlucosePer 100 g | 0.22 g | 0.12 g | 0.3 g | 12 |
| FructosePer 100 g | 0.23 g | 0.17 g | 0.29 g | 12 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 95 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 10.75 g | 1051 |
| Energy | 325 kcal | 1008 |
| Energy | 1,360 kj | 1062 |
| Protein | 15.91 g | 1003 |
| Total lipid (fat) | 2.22 g | 1004 |
| Ash | 2.5 g | 1007 |
| Carbohydrate, by difference | 68.63 g | 1005 |
| Fiber, total dietary | 23.8 g | 1079 |
| Sugars, Total | 2.31 g | 2000 |
| Sucrose | 1.8 g | 1010 |
| Glucose | 0.22 g | 1011 |
| Fructose | 0.23 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0.07 g | 1014 |
| Galactose | 0 g | 1075 |
| Calcium, Ca | 37 mg | 1087 |
| Iron, Fe | 4.97 mg | 1089 |
| Magnesium, Mg | 160 mg | 1090 |
| Phosphorus, P | 499 mg | 1091 |
| Potassium, K | 717 mg | 1092 |
| Sodium, Na | 2 mg | 1093 |
| Zinc, Zn | 5.04 mg | 1095 |
| Copper, Cu | 0.56 mg | 1098 |
| Manganese, Mn | 6.062 mg | 1101 |
| Selenium, Se | 18 µg | 1103 |
| Vitamin C, total ascorbic acid | 0 mg | 1162 |
| Thiamin | 0.316 mg | 1165 |
| Riboflavin | 0.251 mg | 1166 |
| Niacin | 4.27 mg | 1167 |
| Pantothenic acid | 1.456 mg | 1170 |
| Vitamin B-6 | 0.443 mg | 1175 |
| Folate, total | 33 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 33 µg | 1187 |
| Folate, DFE | 33 µg | 1190 |
| Choline, total | 30.4 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 1 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 7 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 11 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 210 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 2.73 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 5.9 µg | 1185 |
| Fatty acids, total saturated | 0.269 g | 1258 |
| SFA 4:0 | 0 g | 1259 |
| SFA 6:0 | 0 g | 1260 |
| SFA 8:0 | 0 g | 1261 |
| SFA 10:0 | 0 g | 1262 |
| SFA 12:0 | 0 g | 1263 |
| SFA 14:0 | 0.003 g | 1264 |
| SFA 16:0 | 0.255 g | 1265 |
| SFA 18:0 | 0.009 g | 1266 |
| Fatty acids, total monounsaturated | 0.284 g | 1292 |
| MUFA 16:1 | 0.01 g | 1275 |
| MUFA 18:1 | 0.262 g | 1268 |
| MUFA 20:1 | 0.012 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 1.046 g | 1293 |
| PUFA 18:2 | 0.899 g | 1269 |
| PUFA 18:3 | 0.147 g | 1270 |
| PUFA 18:4 | 0 g | 1276 |
| PUFA 20:4 | 0 g | 1271 |
| PUFA 20:5 n-3 (EPA) | 0 g | 1278 |
| PUFA 22:5 n-3 (DPA) | 0 g | 1280 |
| PUFA 22:6 n-3 (DHA) | 0 g | 1272 |
| Fatty acids, total trans | 0 g | 1257 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.18 g | 1210 |
| Threonine | 0.49 g | 1211 |
| Isoleucine | 0.353 g | 1212 |
| Leucine | 0.857 g | 1213 |
| Lysine | 0.338 g | 1214 |
| Methionine | 0.199 g | 1215 |
| Phenylalanine | 0.646 g | 1217 |
| Tyrosine | 0.271 g | 1218 |
| Valine | 0.498 g | 1219 |
| Arginine | 0.764 g | 1220 |
| Histidine | 0.233 g | 1221 |
| Alanine | 0.647 g | 1222 |
| Aspartic acid | 0.827 g | 1223 |
| Glutamic acid | 3.139 g | 1224 |
| Glycine | 0.68 g | 1225 |
| Proline | 1.014 g | 1226 |
| Serine | 0.681 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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