Rye flour, light
FDC 168887cup (102 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 50 · -14 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Rye flour, light is middling for nutrient density at 50 of 100. Within grains & pasta it ranks 48 of 60. Per 100 grams it is an excellent source of dietary fiber (29% DV), an excellent source of protein (20% DV). Most of its 357 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 | 357 kcal | 18% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 77 g | 28% |
| Dietary fiber | 8 g | 29% |
| Sugars | 0.93 g | |
| Protein | 9.8 g | 20% |
| Potassium | 224 mg | 5% |
| Calcium | 13 mg | 1% |
| Iron | 0.91 mg | 5% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.83 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 364 kcal | 18% |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 78 g | 28% |
| Dietary fiber | 8.2 g | 29% |
| Sugars | 0.95 g | |
| Protein | 10 g | 20% |
| Potassium | 228 mg | 5% |
| Calcium | 13 mg | 1% |
| Iron | 0.93 mg | 5% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.85 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 168887Original 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.
Rice flour, brownDensity 51 vs 50Semolina, enrichedDensity 52 vs 50Millet, cookedDensity 52 vs 50