Rye Flour, Dark
Serving Size 1 cup
Nutritional Value and Analysis
Rye Flour, Dark with a serving size of 1 cup has a total of 416 calories with 2.84 grams of fat. The serving size is equivalent to 128 grams of food and contains 25.56 calories from fat. This item is classified as cereal grains and pasta foods.
This food is a good source of protein, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, thiamin, niacin, pantothenic acid, vitamin b-6, tryptophan, threonine, isoleucine, leucine, phenylalanine, valine and histidine . Rye Flour, Dark is a low fat food because it contains less than 3 grams of fat per serving.
Protein 40% of DV
A serving of 128 grams of rye flour, dark has 40% of the recommended daily needs of protein.
Fiber 122% of DV
A serving of 128 grams of rye flour, dark has 122% of the recommended daily needs of fiber.
Iron 35% of DV
A serving of 128 grams of rye flour, dark has 35% of the recommended daily needs of iron.
Magnesium 49% of DV
A serving of 128 grams of rye flour, dark has 49% of the recommended daily needs of magnesium.
Phosphorus 51% of DV
A serving of 128 grams of rye flour, dark has 51% of the recommended daily needs of phosphorus.
Zinc 59% of DV
A serving of 128 grams of rye flour, dark has 59% of the recommended daily needs of zinc.
Copper 80% of DV
A serving of 128 grams of rye flour, dark has 80% of the recommended daily needs of copper.
Manganese 337% of DV
A serving of 128 grams of rye flour, dark has 337% of the recommended daily needs of manganese.
Selenium 42% of DV
A serving of 128 grams of rye flour, dark has 42% of the recommended daily needs of selenium.
Thiamin 33% of DV
A serving of 128 grams of rye flour, dark has 33% of the recommended daily needs of thiamin.
Niacin 34% of DV
A serving of 128 grams of rye flour, dark has 34% of the recommended daily needs of niacin.
Pantothenic Acid 37% of DV
A serving of 128 grams of rye flour, dark has 37% of the recommended daily needs of pantothenic acid.
Vitamin B-6 34% of DV
A serving of 128 grams of rye flour, dark has 34% of the recommended daily needs of vitamin b-6.
Tryptophan 70% of DV
A serving of 128 grams of rye flour, dark has 70% of the recommended daily needs of tryptophan.
Threonine 48% of DV
A serving of 128 grams of rye flour, dark has 48% of the recommended daily needs of threonine.
Isoleucine 36% of DV
A serving of 128 grams of rye flour, dark has 36% of the recommended daily needs of isoleucine.
Leucine 39% of DV
A serving of 128 grams of rye flour, dark has 39% of the recommended daily needs of leucine.
Phenylalanine 39% of DV
A serving of 128 grams of rye flour, dark has 39% of the recommended daily needs of phenylalanine.
Valine 41% of DV
A serving of 128 grams of rye flour, dark has 41% of the recommended daily needs of valine.
Histidine 33% of DV
A serving of 128 grams of rye flour, dark has 33% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 1 cup (128 g)
Amount Per Serving | ||
---|---|---|
Calories 416 | Calories from Fat 26 | |
% Daily Value* | ||
Total Fat 2.8g | 4% | |
Saturated Fat 0.3g | 2% | |
Trans Fat 0g | ||
Cholesterol 0mg | 0% | |
Sodium 2.6mg | 0% | |
Total Carbohydrate 87.9g | 29% | |
Dietary Fiber 30.5g | 122% | |
Sugars 3g | ||
Protein 20g |
Vitamin A 0% | Vitamin C 0% |
Calcium 4% | Iron 35% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
Nutrient | Amount | DV % | |
---|---|---|---|
Vitamin A | 14.08 IU | 0% | |
→ Vitamin A, RAE | 1.28 µg | 0% | |
→ Alpha Carotene | 0 µg | - | |
→ Beta Carotene | 8.96 µg | - | |
→ Beta Cryptoxanthin | 0 µg | - | |
→ Lutein + zeaxanthin | 268.8 µg | - | |
→ Lycopene | 0 µg | - | |
Vitamin B-12 | 0 µg | 0% | |
Vitamin B-6 | 0.57 mg | 34% | |
Vitamin C | 0 mg | 0% | |
Vitamin D | 0 IU | 0% | |
Vitamin E | 3.49 mg | 23% | |
Vitamin K | 7.55 µg | 6% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
Nutrient | Amount | DV % | |
---|---|---|---|
Carbohydrate | 87.85 g | 29% | |
Sugars | 2.96 g | 12% | |
→ Sucrose | 2.3 g | - | |
→ Glucose | 0.28 g | - | |
→ Fructose | 0.29 g | - | |
→ Lactose | 0 g | - | |
→ Maltose | 0.09 g | - | |
→ Galactose | 0 g | - | |
Fiber | 30.46 g | 122% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Fat | 2.84 g | 4% | |
Saturated Fats | 0.34 g | 2% | |
→ Butyric Acid | 0 g | - | |
→ Caproic Acid | 0 g | - | |
→ Caprylic Acid | 0 g | - | |
→ Capric Acid | 0 g | - | |
→ Lauric Acid | 0 g | - | |
→ Myristic Acid | 0 g | - | |
→ Palmitic Acid | 0.33 g | - | |
→ Stearic Acid | 0.01 g | - | |
Monounsaturated Fats | 0.36 g | - | |
→ Palmitoleic Acid | 0.01 g | - | |
→ Oleic Acid | 0.34 g | - | |
→ Gadoleic Acid | 0.02 g | - | |
→ Erucic Acid | 0 g | - | |
Polyunsaturated Fats | 1.34 g | - | |
→ Linolenic Acid (18:2) | 1.15 g | - | |
→ Linolenic Acid (18:3) | 0.19 g | - | |
→ Parinaric Acid | 0 g | - | |
→ Arachidonic Acid | 0 g | - | |
→ Eicosapentaenoic Acid (EPA) | 0 g | - | |
→ Docosapentaenoic Acid (DPA) | 0 g | - | |
→ Docosahexaenoic Acid (DHA) | 0 g | - | |
Trans Fats | 0 g | 0% |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
Nutrient | Amount | DV % | |
---|---|---|---|
Protein | 20.36 g | 40% | |
→ Alanine | 0.83 g | - | |
→ Arginine | 0.98 g | - | |
→ Aspartic acid | 1.06 g | - | |
→ Glutamic acid | 4.02 g | - | |
→ Glycine | 0.87 g | - | |
→ Histidine | 0.3 g | 33% | |
→ Isoleucine | 0.45 g | 36% | |
→ Leucine | 1.1 g | 39% | |
→ Lysine | 0.43 g | 17% | |
→ Methionine | 0.25 g | 20% | |
→ Phenylalanine | 0.83 g | 39% | |
→ Proline | 1.3 g | - | |
→ Serine | 0.87 g | - | |
→ Threonine | 0.63 g | 48% | |
→ Tryptophan | 0.23 g | 70% | |
→ Tyrosine | 0.35 g | 15% | |
→ Valine | 0.64 g | 41% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
Nutrient | Amount | DV % | |
---|---|---|---|
Calcium | 47.36 mg | 4% | |
Copper | 0.72 mg | 80% | |
Iron | 6.36 mg | 35% | |
Magnesium | 204.8 mg | 49% | |
Manganese | 7.76 mg | 337% | |
Phosphorus | 638.72 mg | 51% | |
Potassium | 917.76 mg | 20% | |
Selenium | 23.04 µg | 42% | |
Sodium | 2.56 mg | 0% | |
Zinc | 6.45 mg | 59% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
Nutrient | Amount | DV % | |
---|---|---|---|
Cholesterol | 0 mg | 0% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Rye Flour, Dark with 416calories? A brisk walk for 90 minutes, jogging for 42 minutes, or hiking for 69 minutes will help your burn off the calories in rye flour, dark.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
Physical Activity | Burn Off Time |
---|---|
Bicycling - 10 mph or less | 87 minutes |
Dancing | 76 minutes |
Golfing | 76 minutes |
Hiking | 69 minutes |
Light Gardening | 76 minutes |
Stretching | 139 minutes |
Walking - 3.5 mph | 90 minutes |
Weight Training - light workout | 116 minutes |
Aerobics | 52 minutes |
Basketball | 57 minutes |
Bicycling - 10 mph or more | 42 minutes |
Running - 5 mph | 42 minutes |
Swimming | 49 minutes |
Walking - 4.5 mph | 55 minutes |
Weight Training - vigorous workout | 57 minutes |
Similar Food Items to Rye Flour, Dark
Name | Calories | Total Fat | Proteins | Carbohydrates |
---|---|---|---|---|
Rice Bran, Crude | 316 | 20.85g | 13.35g | 49.69g |
Rice Flour, White, Unenriched | 366 | 1.42g | 5.95g | 80.13g |
Rye Flour, Light | 357 | 1.33g | 9.82g | 76.68g |
Rye Flour, Medium | 349 | 1.52g | 10.88g | 75.43g |
Rye Grain | 338 | 1.63g | 10.34g | 75.86g |
Semolina, Enriched | 360 | 1.05g | 12.68g | 72.83g |
Sorghum Grain | 329 | 3.46g | 10.62g | 72.09g |
Tapioca, Pearl, Dry | 358 | 0.02g | 0.19g | 88.69g |
Triticale | 336 | 2.09g | 13.05g | 72.13g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium