Oats & grains · Nutrition facts

Rye Flour, Medium

349 calories and 10.9 g of protein per 100 g. Reported fiber: 11.8 g.

USDA SR LegacyPublished Apr 2019

Know what you’re comparing.

Rye flour, medium

Source category: Cereal Grains and Pasta
Nutrition basis: Per 100 g
Source record: USDA FDC 168886
Publication date: Apr 2019

On a 100 g basis, this record has more protein than 58% of 488 other complete oats & grains profiles.

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The 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SR Legacy is USDA’s final historical reference release from 2018.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 dataset

Your portion, your numbers

Amount gUse a portion

356calories

in 102 g

Nutrient	Amount	Daily value
Protein	11.1 g	—
Carbohydrate	76.9 g	28%
Fat	1.6 g	2%
Fiber	12 g	43%
Total sugars	1.1 g	—
Sodium	2 mg	0%
Saturated fat	0.2 g	1%
Potassium	381 mg	8%
Calcium	24 mg	2%
Iron	2.59 mg	14%
Magnesium	64 mg	15%
Vitamin C	0 mg	0%
Vitamin D	0 µg	0%

Estimated energy from macros

Protein 12%Carbs 84%Fat 4%

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.

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These 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	10.97 g	10.6 g	12.1 g	12
ProteinPer 100 g	10.88 g	9.22 g	12.08 g	11
Total lipid (fat)Per 100 g	1.52 g	1.37 g	1.61 g	11
AshPer 100 g	1.2 g	1.09 g	1.29 g	11
Fiber, total dietaryPer 100 g	11.8 g	10.7 g	14.2 g	12
SucrosePer 100 g	0.9 g	0.84 g	0.97 g	11
GlucosePer 100 g	0.06 g	0 g	0.11 g	11
FructosePer 100 g	0.12 g	0.11 g	0.13 g	11

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	10.97 g	1051
Energy	349 kcal	1008
Energy	1,459 kj	1062
Protein	10.88 g	1003
Total lipid (fat)	1.52 g	1004
Ash	1.2 g	1007
Carbohydrate, by difference	75.43 g	1005
Fiber, total dietary	11.8 g	1079
Sugars, Total	1.1 g	2000
Sucrose	0.9 g	1010
Glucose	0.06 g	1011
Fructose	0.12 g	1012
Lactose	0 g	1013
Maltose	0.02 g	1014
Galactose	0 g	1075
Calcium, Ca	24 mg	1087
Iron, Fe	2.54 mg	1089
Magnesium, Mg	63 mg	1090
Phosphorus, P	225 mg	1091
Potassium, K	374 mg	1092
Sodium, Na	2 mg	1093
Zinc, Zn	2.17 mg	1095
Copper, Cu	0.331 mg	1098
Manganese, Mn	2.412 mg	1101
Selenium, Se	14.4 µg	1103
Vitamin C, total ascorbic acid	0 mg	1162
Thiamin	0.287 mg	1165
Riboflavin	0.114 mg	1166
Niacin	1.727 mg	1167
Pantothenic acid	0.492 mg	1170
Vitamin B-6	0.268 mg	1175
Folate, total	34 µg	1177
Folic acid	0 µg	1186
Folate, food	34 µg	1187
Folate, DFE	34 µg	1190
Choline, total	20.6 mg	1180
Vitamin B-12	0 µg	1178
Vitamin B-12, added	0 µg	1246
Vitamin A, RAE	0 µg	1106
Retinol	0 µg	1105
Carotene, beta	0 µg	1107
Carotene, alpha	0 µg	1108
Cryptoxanthin, beta	0 µg	1120
Vitamin A, IU	0 iu	1104
Lycopene	0 µg	1122
Lutein + zeaxanthin	210 µg	1123
Vitamin E (alpha-tocopherol)	1.43 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	0.18 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	0.002 g	1264
SFA 16:0	0.17 g	1265
SFA 18:0	0.005 g	1266
Fatty acids, total monounsaturated	0.189 g	1292
MUFA 16:1	0.006 g	1275
MUFA 18:1	0.174 g	1268
MUFA 20:1	0.008 g	1277
MUFA 22:1	0 g	1279
Fatty acids, total polyunsaturated	0.695 g	1293
PUFA 18:2	0.598 g	1269
PUFA 18:3	0.098 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	0.123 g	1210
Threonine	0.341 g	1211
Isoleucine	0.253 g	1212
Leucine	0.611 g	1213
Lysine	0.212 g	1214
Methionine	0.136 g	1215
Phenylalanine	0.488 g	1217
Tyrosine	0.183 g	1218
Valine	0.348 g	1219
Arginine	0.47 g	1220
Histidine	0.159 g	1221
Alanine	0.41 g	1222
Aspartic acid	0.542 g	1223
Glutamic acid	2.527 g	1224
Glycine	0.426 g	1225
Proline	0.851 g	1226
Serine	0.484 g	1227
Alcohol, ethyl	0 g	1018
Caffeine	0 mg	1057
Theobromine	0 mg	1058

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