Rye flour, light

Nutrition Facts — per 100g & per serving (1 cup)

Data: USDA FoodData Central, SR Legacy (2018). FDC ID: 168887. CC0 1.0.

Nutrient	Per 100g	Per Serving	% DV*	vs Cereal Grains and Pasta Avg
Calories	357.0kcal	364.1kcal	18%	≈ cat average
Total Fat	1.3g	1.3g	2%	↓ lower than cat avg
Saturated Fat	0.1g	0.2g	1%	↓ lower than cat avg
Total Carbs	76.7g	78.2g	26%	↑ higher than cat avg
Fiber	8.0g	8.2g	33%	↑ higher than cat avg
Total Sugar	0.9g	0.9g	2%	≈ cat average
Protein	9.8g	10.0g	20%	≈ cat average
Sodium	2.0mg	2.0mg	0%	↓ lower than cat avg

* Percent Daily Values based on a 2,000 calorie diet. Individual needs vary. Last reviewed: 2026-08-19.

See glycemic load & diabetes verdict for Rye flour →

Quick Comparison — Rye flour vs Cereal Grains and Pasta Average

Compared to the average food in Cereal Grains and Pasta: Calories — 357 vs avg 284 · Carbs — 76.7g vs avg 58.5g · Fiber — 8.0g vs avg 5.8g · Protein — 9.8g vs avg 8.8g · Fat — 1.3g vs avg 2.3g · Sodium — 2mg vs avg 98mg

Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.