Rye flour, dark
FDC 168885cup (128 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 83 · +19 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Rye flour, dark ranks among the most nutrient-dense foods we cover, scoring 83 of 100. Within grains & pasta it ranks 6 of 60. Per 100 grams it is an excellent source of dietary fiber (85% DV), an excellent source of magnesium (38% DV), an excellent source of protein (32% DV). Most of its 325 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | 16% |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.27 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 69 g | 25% |
| Dietary fiber | 24 g | 85% |
| Sugars | 2.3 g | |
| Protein | 16 g | 32% |
| Potassium | 717 mg | 15% |
| Calcium | 37 mg | 3% |
| Iron | 5 mg | 28% |
| Magnesium | 160 mg | 38% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 2.7 mg | 18% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 416 kcal | 21% |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.34 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.6 mg | 0% |
| Carbohydrate | 88 g | 32% |
| Dietary fiber | 30 g | 109% |
| Sugars | 3 g | |
| Protein | 20 g | 41% |
| Potassium | 918 mg | 20% |
| Calcium | 47 mg | 4% |
| Iron | 6.4 mg | 35% |
| Magnesium | 205 mg | 49% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1.3 µg | 0% |
| Vitamin E | 3.5 mg | 23% |
Source: USDA FoodData Central · Public domain
FDC 168885Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oat bran, rawDensity 86 vs 83Oat bran, cookedDensity 87 vs 83Corn bran, crudeDensity 91 vs 83