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How Many Calories in Rye Flour, Medium?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 99 kcal | 3.1g |
| 100g | 349 kcal | 10.9g |
A rye flour, medium contains 349 calories per 100g. A typical 1 cup (102g) provides about 356 calories. Rye Flour, Medium is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Rye Flour, Medium Nutrition Facts
| Nutrient | Per 100g | Per serving (102g) |
|---|---|---|
| Calories | 349 kcal | 356 kcal |
| Protein | 10.9g | 11.1g |
| Carbohydrates | 75.4g | 76.9g |
| of which Sugars | 1.1g | 1.1g |
| Fat | 1.5g | 1.5g |
| of which Saturates | 0.2g | 0.2g |
| Fibre | 11.8g | 12.0g |
| Sodium | 2.0mg | 2mg |
| Potassium | 374.0mg | 381mg |
| Calcium | 24.0mg | 24mg |
| Iron | 2.5mg | 2.5mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 14.4µg | 15µg |
| 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 (22% DV) — an excellent source
- High in carbohydrates (27% DV) — an excellent source
- High in fibre (42% DV) — an excellent source
- Low in saturated fat (1% DV)
- Low in sodium (0% DV)
- A good source of iron (14% DV)
- High in selenium (26% DV) — an excellent source
- Calories: 17% DV
- Protein: 22% DV
- Carbohydrates: 27% DV
- Fibre: 42% DV
- Fat: 2% DV
- Saturated fat: 1% DV
- Sodium: 0% DV
- Potassium: 8% DV
- Calcium: 2% DV
- Iron: 14% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 26% DV
- Riboflavin (B2): 8% DV
Useful for tracking rye flour, medium
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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, medium 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, medium 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, medium fit your diet?
Fibre intake
Rye Flour, Medium provides 11.8g 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, medium per 100g?
Rye Flour, Medium contains 349 calories per 100g, based on USDA reference data.
Is rye flour, medium high in calories?
A 1 cup of rye flour, medium (102g) has around 356 calories — roughly 18% of a 2,000-calorie daily intake.
Is rye flour, medium good for weight loss?
Rye Flour, Medium is fairly calorie-dense at 349 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 356 calories.
How much protein is in rye flour, medium?
Rye Flour, Medium contains 10.9g of protein per 100g.
Is rye flour, medium a good source of fibre?
Yes — rye flour, medium provides 11.8g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does rye flour, medium compare to cereals ready-to-eat, kashi 7 whole grain honey puffs?
Rye Flour, Medium has 349 calories per 100g, close to cereals ready-to-eat, kashi 7 whole grain honey puffs at 349 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of rye flour, medium for 20g of protein?
With 10.9g of protein per 100g, you'd need roughly 183g of rye flour, medium to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to rye flour, medium by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rye Flour, Medium (this page) | 349 kcal | 10.9g | 75.4g | 1.5g |
| Cereals Ready-to-eat, Kashi 7 Whole Grain Honey Puffs | 349 kcal | 10.0g | 79.0g | 1.8g |
| Cereals Ready-to-eat, Kellogg Raisin Bran with Omega-3 From Flaxseed | 349 kcal | 7.3g | 82.7g | 2.5g |
| Cookies, Fudge, Cake-type (includes Trolley Cakes) | 349 kcal | 5.0g | 78.3g | 3.7g |
| Pancakes, Special Dietary, Dry Mix | 349 kcal | 8.9g | 73.9g | 1.4g |
| Pasta Mix, Classic Cheeseburger Macaroni, Unprepared | 349 kcal | 11.6g | 71.5g | 1.9g |
| Cereals Ready-to-eat, Kellogg'S Frosted Mini-Wheats, Big Bite | 350 kcal | 9.2g | 83.4g | 1.6g |
More kit for rye flour, medium tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.