17 Fit Food calories Grains, legumes and flour
Rye flour calories and nutrition facts
Rye flour: 349 kcal per 100 g, protein 10.9 g, fat 1.5 g, carbs 63.6 g. 1 tbsp (10 g): 35 kcal.
Rye flour bakes into the dense, tangy breads of Germany, Scandinavia and Eastern Europe and the rye and pumpernickel loaves of New York delis, usually leavened with sourdough. Standard rye flour has about 349 kcal per 100 g and dark rye about 325 kcal, and both are high in fiber. A tablespoon weighs about 10 g.
- Source of protein
- High in fibre
- Low fat
- Salt-free
- Protein 12%
- Fat 4%
- Carbs 73%
- Other 11%
In everyday portions
- 1 tbsp ≈ 10 g 35 kcal P 1.1 · F 0.2 · C 6.4 g
- Typical serving · 30 g 105 kcal P 3.3 · F 0.5 · C 19.1 g
- 100 kcal is 29 g this much of it gives 100 kcal
- 20 g of protein is 185 g this much to eat for 20 g of protein
- Energy density Medium 3.5 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Standard | 349 | 10.9 | 1.5 | 63.6 |
| Dark | 325 | 15.9 | 2.2 | 44.8 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Standard
Energy and macros
- Energy 349 kcal 1,460 kJ 17%
- Protein 10.9 g 22%
- Fat 1.5 g 2%
- Carbs available, without fibre 63.6 g 24%
- Fibre 11.8 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 12%
- Fat 4%
- Carbs 73%
- Other 11%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 12%
- Vitamin K 5.9 µg 8%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.287 mg 26%
- Vitamin B2 riboflavin 0.114 mg 8%
- Vitamin B3 niacin 1.7 mg 11%
- Vitamin B5 pantothenic acid 0.492 mg 8%
- Vitamin B6 0.268 mg 19%
- Folate B9 34 µg 17%
- Vitamin B12 0 µg 0%
- Choline 20.6 mg
Minerals
- Potassium 374 mg 19%
- Calcium 24 mg 3%
- Phosphorus 225 mg 32%
- Magnesium 63 mg 17%
- Iron 2.5 mg 18%
- Zinc 2.2 mg 22%
- Copper 0.331 mg 33%
- Manganese 2.4 mg 121%
- Selenium 14.4 µg 26%
- Iodine 2.9 µg 2%
- Sodium 2 mg <1%
EU criteria for nutrition claims
- Source of protein
- High in fibre
- Low fat
- Salt-free
- High in manganese
- High in copper
- High in phosphorus
- Source of selenium
- Source of vitamin B1
- Source of zinc
- Source of vitamin B6
- Source of potassium
- Source of iron
- Source of folate
- Source of magnesium
Dark
Energy and macros
- Energy 325 kcal 1,360 kJ 16%
- Protein 15.9 g 32%
- Fat 2.2 g 3%
- Carbs available, without fibre 44.8 g 17%
- Fibre 23.8 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 20%
- Fat 6%
- Carbs 55%
- Other 19%
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 2.7 mg 23%
- Vitamin K 5.9 µg 8%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.316 mg 29%
- Vitamin B2 riboflavin 0.251 mg 18%
- Vitamin B3 niacin 4.3 mg 27%
- Vitamin B5 pantothenic acid 1.5 mg 24%
- Vitamin B6 0.443 mg 32%
- Folate B9 33 µg 16%
- Vitamin B12 0 µg 0%
- Choline 30.4 mg
Minerals
- Potassium 717 mg 36%
- Calcium 37 mg 5%
- Phosphorus 499 mg 71%
- Magnesium 160 mg 43%
- Iron 5 mg 36%
- Zinc 5 mg 50%
- Copper 0.56 mg 56%
- Manganese 6.1 mg 303%
- Selenium 18 µg 33%
- Iodine no data
- Sodium 2 mg <1%
EU criteria for nutrition claims
- Source of protein
- High in fibre
- Low fat
- Salt-free
- High in manganese
- High in phosphorus
- High in copper
- High in zinc
- High in magnesium
- High in potassium
- High in iron
- High in selenium
- High in vitamin B6
- Source of vitamin B1
- Source of vitamin B3
- Source of vitamin B5
- Source of vitamin E
- Source of vitamin B2
- Source of folate
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 64% More calories than 64% of grains, legumes and flours.
- 70% More protein than 70% of grains, legumes and flours.
- 89% More fibre than 89% of grains, legumes and flours.
- 82% More manganese than 82% of grains, legumes and flours.
- 76% More selenium than 76% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Semolina 360 kcal
- Buckwheat flour 335 kcal
- Bran flakes 360 kcal
- Wheat flour 364 kcal
- Wild rice 357 kcal
- Bulgur 342 kcal
More in Grains, legumes and flour
- Sweetened cereal 388 kcal
- Soba noodles 99 kcal
- Lima beans 115 kcal
- Oat flour 404 kcal
- Rice flour 366 kcal
- Chickpea flour 387 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168886.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.