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How Many Calories in Rye Flour, Light?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 101 kcal | 2.8g |
| 100g | 357 kcal | 9.8g |
A rye flour, light contains 357 calories per 100g. A typical 1 cup (102g) provides about 364 calories. Rye Flour, Light is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Rye Flour, Light Nutrition Facts
| Nutrient | Per 100g | Per serving (102g) |
|---|---|---|
| Calories | 357 kcal | 364 kcal |
| Protein | 9.8g | 10.0g |
| Carbohydrates | 76.7g | 78.2g |
| of which Sugars | 0.9g | 0.9g |
| Fat | 1.3g | 1.3g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 8.0g | 8.2g |
| Sodium | 2.0mg | 2mg |
| Potassium | 224.0mg | 228mg |
| Calcium | 13.0mg | 13mg |
| Iron | 0.9mg | 0.9mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 17.6µg | 18µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (20% DV) — an excellent source
- High in carbohydrates (28% DV) — an excellent source
- High in fibre (29% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- High in selenium (32% DV) — an excellent source
- Calories: 18% DV
- Protein: 20% DV
- Carbohydrates: 28% DV
- Fibre: 29% DV
- Fat: 2% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 5% DV
- Calcium: 1% DV
- Iron: 5% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 32% DV
- Riboflavin (B2): 8% DV
Useful for tracking rye flour, light
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79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether rye flour, light is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out rye flour, light for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does rye flour, light fit your diet?
Fibre intake
Rye Flour, Light provides 8.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in rye flour, light per 100g?
Rye Flour, Light contains 357 calories per 100g, based on USDA reference data.
Is rye flour, light high in calories?
A 1 cup of rye flour, light (102g) has around 364 calories — roughly 18% of a 2,000-calorie daily intake.
Is rye flour, light good for weight loss?
Rye Flour, Light is fairly calorie-dense at 357 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 364 calories.
How much protein is in rye flour, light?
Rye Flour, Light contains 9.8g of protein per 100g.
Is rye flour, light a good source of fibre?
Yes — rye flour, light provides 8.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does rye flour, light compare to margarine-like spread, benecol light spread?
Rye Flour, Light has 357 calories per 100g, close to margarine-like spread, benecol light spread at 357 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of rye flour, light for 20g of protein?
With 9.8g of protein per 100g, you'd need roughly 204g of rye flour, light to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to rye flour, light by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rye Flour, Light (this page) | 357 kcal | 9.8g | 76.7g | 1.3g |
| Margarine-like Spread, Benecol Light Spread | 357 kcal | 0.0g | 5.7g | 38.7g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Corn Flakes | 357 kcal | 7.5g | 84.1g | 0.4g |
| Cereals Ready-to-eat, General Mills, Kix | 357 kcal | 7.7g | 82.8g | 3.5g |
| Cereals Ready-to-eat, Ralston Tasteeos | 357 kcal | 10.7g | 75.5g | 5.4g |
| Cereals, Wheatena, Dry | 357 kcal | 13.1g | 75.6g | 2.9g |
| Cereals Ready-to-eat, Kellogg'S, Reduced Sugar Frosted Flakes Cereal | 357 kcal | 5.6g | 87.3g | 0.4g |
More kit for rye flour, light tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.