Rye Flour Calories and Nutrition Facts
Rye Flour has 359 calories per 100 g, with 8.4 g protein, 77.2 g carbs and 1.9 g fat. Official USDA analytical record: Flour, rye (FDC ID: 2512375).
A 100g serving of rye flour contains 359 calories, 8.4g protein, 77.2g total carbs (63.5g net carbs), and 1.9g fat.
Energy density
3.59 kcal/g
medium
Protein / 100 kcal
2.3 g
satiety per calorie
Net carbs / 100 g
63.5 g
carbs minus fibre
100 kcal portion
28 g
≈ 1 oz
- Sugars
- 0g
- Fibre
- 13.7g
- Saturated fat
- 0g
- Sodium
- 0mg
Flour, rye nutrition facts
The table below shows the complete nutritional profile for flour, rye per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is a good source of fibre.
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 359 kcal | — |
| Protein | 8.4 g | 17% |
| Carbohydrate | 77.2 g | 28% |
| Fat | 1.9 g | 2% |
| Sugars | 0 g | — |
| Fibre | 13.7 g | 49% |
| Saturated fat | 0 g | 0% |
| Sodium | 0 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Rye Flour calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.59 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 102 kcal | 2.4 g | 21.9 g | 0.5 g |
| 100 g (3.5 oz) | 359 kcal | 8.4 g | 77.2 g | 1.9 g |
| 4 oz (113 g) | 407 kcal | 9.5 g | 87.5 g | 2.2 g |
| 8 oz / ½ lb (227 g) | 814 kcal | 19.1 g | 175.1 g | 4.3 g |
| 1 lb (454 g) | 1628 kcal | 38.1 g | 350.2 g | 8.6 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2512375.
View raw USDA laboratory entry →How rye flour compares to other grains & pasta
Against the 41 grains & pasta in this database, rye flour ranks 10th lowest in calories and 31st highest in protein. The category averages 372 kcal per 100 g, so this one is 3% below it. The lightest option in the category is buckwheat, whole grain at 356 kcal per 100 g, and the protein leader is chia seeds, dry, raw at 17 g per 100 g.
| Grains & Pasta (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍽️ Flour, wheat, all-purpose, enriched, unbleached | 358 kcal | 13.1 g | 3.58 |
| 🍚 Flour, rice, white, unenriched | 359 kcal | 6.9 g | 3.59 |
| 🍽️ Flour, rye (this page) | 359 kcal | 8.4 g | 3.59 |
| 🍚 Rice, white, long grain, unenriched, raw | 359 kcal | 7 g | 3.59 |
| 🍽️ Flour, wheat, all-purpose, unenriched, unbleached | 362 kcal | 12 g | 3.62 |
Portion planning with rye flour
- 100 calories comes to about 28 g (1 oz).
- 20 g of protein takes about 238 g, bringing 854 kcal with it — that is 2.3 g of protein per 100 calories.
- Fibre density is 3.8 g per 100 calories, covering 49% of the daily fibre target per 100 g.
- Macro split by calories: 86% carbs, 9% protein, 5% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Good source of protein — 8.4 g per 100 g (≥ 10% DV)
- High fibre — 13.7 g per 100 g (≥ 20% DV)
- Low fat — 1.9 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 0 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track rye flour for free
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Rye Flour FAQ & Nutrition Questions
How many calories and carbs are in 100 g of rye flour?
One serving of 100 g provides 359 calories, 77.2 g total carbs (63.5 g net carbs), 8.4 g protein, and 1.9 g fat.
How many calories are in 100 g of rye flour?
Rye Flour contains 359 calories per 100 g, with 8.4 g protein, 77.2 g carbohydrate, and 1.9 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for rye flour?
The official USDA FoodData Central ID for "Flour, rye" is FDC ID: 2512375. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of rye flour?
By calories, rye flour is approximately 86% carbohydrates, 9% protein, and 5% fat.
How many calories are in an ounce of rye flour?
One ounce (28 g) of rye flour has 102 calories, with 2.4 g protein, 21.9 g carbs and 0.5 g fat. Four ounces (113 g) comes to 407 calories, and a full pound (454 g) to 1628 calories.
How much rye flour is 100 calories?
About 28 g of rye flour supplies 100 calories, because it carries 3.59 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much rye flour do I need for 20 g of protein?
Roughly 238 g of rye flour, which also brings 854 calories with it. That works out to 2.3 g of protein per 100 calories.
How many net carbs are in rye flour?
Per 100 g, rye flour has 63.5 g net carbs — 77.2 g total carbohydrate minus 13.7 g fibre.
Is rye flour high or low in calories for a grains & pasta?
Rye Flour sits 3% below the grains & pasta average of 372 kcal per 100 g, ranking 10th lowest of 41 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.