Nutrition facts · Sweets and baking
Calories in Rye flour
Rye flour (medium) has 349 calories per 100 g, and 1 cup (102 g) has 356 calories. Most of those calories come from carbohydrates, with 75.4 g of carbs per 100 g, while fat is low at 1.5 g and protein provides a moderate 10.9 g.
Calories come from: Carbs 84% · Fat 4% · Protein 12%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 349 kcal | 10.9 g | 75.4 g | 1.5 g |
| 1 cup | 102 g | 356 kcal | 11.1 g | 76.9 g | 1.6 g |
Full nutrition (Per 100 g)
| Calories | 349 kcal |
|---|---|
| Protein | 10.9 g |
| Carbohydrates | 75.4 g |
| of which sugars | 1.1 g |
| Fiber | 11.8 g |
| Fat | 1.5 g |
| of which saturated | 0.2 g |
| Sodium | 2 mg |
What changes the calories
- How you fill the cup matters a lot: scooping straight from the bag packs in more flour than spooning it in and leveling, so the same cup can weigh noticeably more or less than 102 g.
- Different grinds of rye flour, such as light or dark, vary slightly in calories and fiber, so the type on your bag can shift the numbers a little.
- Once rye flour goes into bread, crackers or baked goods, the final calories depend on everything else added, like butter, oil, sugar, seeds or honey.
- Water added during baking makes bread weigh more than the flour that went into it, so calories per gram of finished bread are lower than for dry flour.
Tips for logging it accurately
- Weigh flour on a kitchen scale in grams rather than using cups, since cup measurements vary with how the flour is packed.
- When baking, log the dry flour and every other ingredient separately, or create a recipe so you can split the total by the number of slices or portions.
- In BerryFit, save your favorite rye bread or cracker recipe once so you can log a portion quickly next time.
Log Rye flour in seconds
Snap a photo of your meal or search for Rye flour in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of rye flour?
One cup of rye flour (102 g) has 356 calories, with 11.1 g protein, 76.9 g carbs and 1.6 g fat.
Is rye flour lower in calories than all-purpose flour?
Slightly. Rye flour has 349 calories per 100 g compared with 364 for all-purpose flour, so the difference is small gram for gram.
How much fiber is in rye flour?
Rye flour has 11.8 g of fiber per 100 g, along with just 1.1 g of sugar.
Is rye flour high in protein?
Rye flour has 10.9 g of protein per 100 g, which is a moderate amount, but most of its calories still come from its 75.4 g of carbs.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Rye flour, medium, FDC ID 168886); 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.
