Rye Flour
Rye flour is rich in dietary fiber, supporting digestive health and promoting satiety. It offers a good amount of protein while being low in saturated fats, making it a wholesome and light choice. This flour also provides essential minerals such as iron, magnesium, and potassium, which are crucial for metabolism and electrolyte balance. Vitamins from the B group and antioxidants contribute to a well-rounded nutritional profile for everyday meals.
Macronutrient distribution
A Serving (30 g) of Rye Flour contains 102 calories, 2.9 g of protein, 21 g of carbohydrates, and 0.6 g of fat.
- Protein
- 2.9 g11%
- Carbs
- 21 g83%
- Fat
- 0.6 g5%
of calories
Calorie Burn
How long would it take to burn off 102 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort13 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)9 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (30 g)
Carbohydrates
- Carbohydrates21 / 313 g(7%)
- Dietary Fiber5.6 / 38 g(15%)
- Soluble Fiber2.4 g
- Insoluble Fiber3.3 g
- Total Sugars0.51 g
- Other Carbohydrates13.3 g
Fats
- Total Fat0.6 / 83 g(1%)
- Saturated Fat0.07 / 25 g(0%)
- Monounsaturated Fat0.06 g
- Polyunsaturated Fat0.24 g
- Omega-30.02 g
- Omega-60.28 g
- Omega-90 g
- Linoleic Acid0.28 g
- Palmitic Acid0.07 g
- Eicosenoic Acid0 g
- Alpha-Linolenic Acid (ALA)0.02 g
Protein
- Protein2.9 / 56 g(5%)
Amino Acids
- Lysine0.11 g
- Serine0.12 g
- Valine0.12 g
- Alanine0.12 g
- Cystine0.05 g
- Proline0.23 g
- Arginine0.13 g
- Histidine0.06 g
- Threonine0.09 g
- Isoleucine0.08 g
- Methionine0.04 g
- Tryptophan0.03 g
- Glutamic Acid0.57 g
- Aspartic Acid0.19 g
- Phenylalanine0.12 g
- Glycine0.12 g
- Leucine0.16 g
- Tyrosine0.06 g
Vitamins
- Vitamin A0.09 / 900 ug(0%)
- Vitamin E0.27 / 15 mg(2%)
- Vitamin K0.3 / 120 ug(0%)
- Vitamin B60.05 / 1.3 mg(4%)
- Thiamin (B1)0.08 / 1.2 mg(7%)
- Riboflavin (B2)0.03 / 1.3 mg(3%)
- Niacin (B3)0.36 / 16 mg(2%)
- Folate15.9 / 400 ug(4%)
- Pantothenic Acid (B5)0.12 / 5 mg(2%)
- Biotin2.7 / 30 ug(9%)
- Choline6.2 / 550 mg(1%)
Minerals
- Calcium10.8 / 1,000 mg(1%)
- Iron0.91 / 8 mg(11%)
- Magnesium30.6 / 420 mg(7%)
- Phosphorus96.6 / 700 mg(14%)
- Potassium129 / 3,400 mg(4%)
- Sodium0.66 / 2,300 mg(0%)
- Zinc0.72 / 11 mg(7%)
- Copper0.11 / 0.9 mg(12%)
- Manganese0.66 / 2.3 mg(29%)
- Selenium3.2 / 55 ug(6%)
- Iodine0.45 / 150 ug(0%)
- Molybdenum22.1 / 45 ug(49%)
- Chloride15 / 2,300 mg(1%)
Other
- Water3.3 / 3,700 g(0%)
Sources
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