QUICK ANSWER
How many calories are in dark rye flour?
The selected dark rye-flour record provides 325 kcal per 100 g. Scale from the matching edible amount and keep other states separate.
325 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Dark rye flour nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 325 kcal
- Protein
- 15.9 g
- Carbohydrate
- 68.6 g
- Fat
- 2.22 g
- Fibre
- 23.8 g
- Manganese
- 6.06 mg
- Magnesium
- 160 mg
- Phosphorus
- 499 mg
Source: USDA FoodData Central SR Legacy record 168885. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
15.9 g per 100 g. From Rye flour, dark.
Carbohydrate
68.6 g per 100 g. From Rye flour, dark.
Fat
2.22 g per 100 g. From Rye flour, dark.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where dark rye flour fits in a varied eating pattern.
Manganese
6.06 mg per 100 g in the selected USDA record.
Magnesium
160 mg per 100 g in the selected USDA record.
Phosphorus
499 mg per 100 g in the selected USDA record.
Iron
4.97 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Dark rye flour
Selected dry-flour reference.
Light rye flour
Use its specific flour record.
Rye berries
Use the whole-grain state.
Rye bread
Use the finished bread or complete recipe.
PRACTICAL CONTEXT
How dark rye flour can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 325 kcal per 100 g, the 30 g example is 97.5 kcal.
Fibre check
The selected record lists 23.8 g fibre per 100 g.
Protein check
The selected record lists 15.9 g protein per 100 g.
Best logging move
Weigh dry flour before mixing and calculate a baked recipe from its complete ingredients and final yield.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep dark rye flour in a closed container according to package directions.
After opening or cutting
Protect it from moisture and contamination after opening.
Prepare
Use a clean, dry scoop and observe wheat or gluten-related package statements as applicable.
Safety boundary
Discard flour with visible contamination or an unmistakably off odour; this nutrient record sets no storage duration.
PHOTO LOGGING
How to log dark rye flour more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Rye flour, dark.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record, while explicitly labelled gram examples are calculated.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Dark rye flour calorie and nutrition questions
How many calories are in 100 g of rye flour?
325 kcal in the selected Rye flour, dark record.
How much fibre is in rye flour?
23.8 g per 100 g in the selected record.
Which rye flour state does this page use?
Rye flour, dark. State and preparation are part of the answer.
Is this page for rye bread?
No. It is for dry dark rye flour; bread requires its own product label or recipe calculation.
How are the portion calories calculated?
Each portion is scaled from 325 kcal per 100 g. Named weights come from the selected source record; calculated gram examples are labelled.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Rye flour, dark, per 100 g edible portion. Numeric nutrition claims use the nutrition-reviewed local USDA record. Named portion claims use source-held weights; explicitly labelled gram examples are calculations from the per-100-g record. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 168885 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.