Nutrition facts · Grains, bread and pasta
Calories in Rye flakes
Rye flakes have 338 calories per 100 g, based on the values for rye grain. Most of those calories come from carbohydrates, with 75.9 g carbs per 100 g, while protein (10.3 g) and fat (1.6 g) make up a smaller share.
Calories come from: Carbs 85% · Fat 4% · Protein 11%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 338 kcal | 10.3 g | 75.9 g | 1.6 g |
Full nutrition (Per 100 g)
| Calories | 338 kcal |
|---|---|
| Protein | 10.3 g |
| Carbohydrates | 75.9 g |
| of which sugars | 1 g |
| Fiber | 15.1 g |
| Fat | 1.6 g |
| of which saturated | 0.2 g |
| Sodium | 2 mg |
What changes the calories
- The 338 calories per 100 g apply to dry flakes, so cooked porridge weighs more for the same calories because the flakes absorb water.
- Cooking rye flakes in milk instead of water adds the calories of the milk.
- Toppings and stir-ins like sweeteners, nut butters, dried fruit or butter can add more calories than the flakes themselves.
- Portions are often poured by eye, and a heaped scoop can easily hold more flakes than intended.
Tips for logging it accurately
- Weigh the flakes dry before cooking and log that dry weight, since it matches the per 100 g values.
- Log milk, sweeteners and toppings as separate items so the total reflects what is actually in the bowl.
- In BerryFit, save your usual rye porridge as a recipe so you can log the same bowl quickly next time.
Log Rye flakes in seconds
Snap a photo of your meal or search for Rye flakes in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 100 g of rye flakes?
Rye flakes have 338 calories per 100 g dry. That figure is for the uncooked flakes, before any water or milk is added.
Are rye flakes high in fiber?
Rye flakes contain 15.1 g of fiber per 100 g, which is a notable amount for a grain. They also have just 1 g of sugar per 100 g.
How much protein is in rye flakes?
Rye flakes provide 10.3 g of protein per 100 g. Most of their calories still come from carbohydrates, at 75.9 g per 100 g.
Do rye flakes have more calories than whole wheat flour?
They are very similar: rye flakes have 338 calories per 100 g and whole wheat flour has 340. Dry wheat berries are slightly lower at 327 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Rye grain, FDC ID 168884); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
