Rye Flour Nutrition Facts: Calories, Macros & Health Benefits
Summary: One quarter cup (30g) of rye flour contains 98 calories, 4.8g protein, 20.6g carbs, and 0.7g fat. Rye Flour is a good source of magnesium, zinc, phosphorus.
Nutrition Facts — quarter cup (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 98 kcal | 5% |
| Protein | 4.8g | 10% |
| Carbohydrates | 20.6g | 7% |
| Total Fat | 0.66g | 1% |
| Fiber | 7.1g | 26% |
| Sugar | 0.69g | -- |
| Saturated Fat | 0.09g | 0% |
| Sodium | 0.60mg | 0% |
| Potassium | 215.1mg | 5% |
| Calcium | 11.1mg | 1% |
| Iron | 1.5mg | 8% |
| Magnesium | 48.0mg | 11% |
| Zinc | 1.5mg | 14% |
| Vitamin A | 0.30mcg | 0% |
| Vitamin B6 | 0.13mg | 8% |
| Folate | 9.9mcg | 2% |
| Vitamin K | 1.8mcg | 1% |
| Phosphorus | 149.7mg | 12% |
Is Rye Flour Good for You?
Rye Flour provides 98 calories per quarter cup (30g) with 4.8g of protein, 20.6g of carbohydrates, and 0.7g of fat. It is a source of magnesium (11% dv), zinc (14% dv), phosphorus (12% dv).
Key Health Benefits of Rye Flour
- Good source of magnesium (11% dv)
- Good source of zinc (14% dv)
- Good source of phosphorus (12% dv)
- Contains 7.1g of dietary fiber per serving
Frequently Asked Questions
How many calories is in rye flour?
One quarter cup (30g) of rye flour contains 98 calories.
How much protein is in rye flour?
One quarter cup (30g) of rye flour provides 4.8g of protein.
Is rye flour vegetarian?
Yes, rye flour is suitable for vegetarian diets.
Is rye flour vegan?
Yes, rye flour is completely plant-based and vegan-friendly.
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Nutrition data sourced from USDA FoodData Central. Track rye flour and thousands of other foods with the Gram app.