Rye flour
100 g raw
357 kcal
Boiled, 100 g
130 kcal
Protein, fat and carbs per 100 g
- Protein
- 9.8 g
- Fat
- 1.3 g
- Carbs
- 76.7 g
- Fiber
- 8 g
- Sugar
- 0.9 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 357 kcal | 9.8 g | 1.3 g | 76.7 g |
| Soaked | 150% | 238 kcal | 6.6 g | 0.9 g | 51.1 g |
| Boiled | 275% | 130 kcal | 3.6 g | 0.5 g | 27.9 g |
| Steamed | 250% | 143 kcal | 3.9 g | 0.5 g | 30.7 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin E | 0.83 mg | 6% |
| Vitamin K | 5.9 mcg | 7% |
| Vitamin B1 (thiamine) | 0.33 mg | 30% |
| Vitamin B2 (riboflavin) | 0.09 mg | 8% |
| Vitamin B3 (niacin) | 0.8 mg | 6% |
| Vitamin B6 (pyridoxine) | 0.23 mg | 18% |
| Vitamin B9 (folate) | 23 mcg | 6% |
| Choline | 10.8 mg | 3% |
| Calcium | 13 mg | 1% |
| Iron | 0.91 mg | 5% |
| Magnesium | 32 mg | 10% |
| Phosphorus | 130 mg | 19% |
| Potassium | 224 mg | 9% |
| Sodium | 2 mg | 0% |
| Zinc | 1.3 mg | 17% |
| Selenium | 17.6 mcg | 32% |
| Copper | 0.21 mg | 23% |
| Manganese | 1.2 mg | 64% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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