Rye flour, dark
FDC 168885cup (128 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 83 · +19 vs Grains & pasta medianDark rye flour scores 83 of 100, a Strong result and 6th of 60 in Grains & pasta, powered by dietary fiber at an exceptional 85% DV alongside magnesium at 38% DV, protein at 32% DV, and iron at 28% DV, all in a flour that runs 325 calories per 100 grams.
A cup weighs about 128 grams and forms the base of dense rye breads, pumpernickel, and crispbreads, though its low gluten content means bakers often blend it with wheat flour to get a proper rise. At 325 calories and 68.6 grams of carbohydrate per 100 grams, it is calorie-dense next to grains eaten as a cooked cereal, so portion awareness still matters even though no specific nutrient limit was flagged here.
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