Rye flour, light
FDC 168887cup (102 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 50 · -14 vs Grains & pasta medianLight rye flour scores 50 of 100, a Fair rating that ranks 48th of 60 in the Grains & pasta category, below the category median of 64. Fiber is the strongest figure here at 29% DV per 100 grams, with protein close behind at 20% DV.
This flour is milled for baking, most often in rye bread, crackers, or as a partial substitute alongside wheat flour, with a cup, 102 grams, as the reference serving. No limit is flagged in this data set, and sodium is essentially negligible at 2 milligrams per 100 grams. Brown rice flour scores higher in the same category for bakers comparing grain options.
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