393 kcal P 27g C 1.44g F 31g
🍚 Cereal Grains and Pasta
Calories in Flour, rye
Rye flour's unique baking properties come from a lack of gluten-forming proteins and an abundance of sticky polysaccharides called pentosans.
360 kcal
What makes flour so powerful?
Rye flour behaves fundamentally differently from wheat flour in baking because rye proteins do not form the strong, elastic gluten networks characteristic of wheat. Instead, rye dough gets its structure and moisture-retaining capacity from pentosans—complex polysaccharides, primarily arabinoxylans, which can absorb up to ten times their weight in water. This high pentosan content is why rye breads are characteristically dense, moist, and have a longer shelf life compared to wheat breads. Additionally, rye contains amylase enzymes that remain active at higher temperatures during baking, breaking down starches into sugars. In traditional rye baking, bakers use a sourdough starter to lower the pH of the dough. This acidity is crucial because it inhibits the amylase enzymes, preventing the bread from collapsing into a gummy, unstructured paste during the baking process. The sourdough process also unlocks phytase, an enzyme that breaks down phytic acid, improving the bioavailability of minerals like iron and zinc found in the rye bran.
High water absorption
Pentosans in rye absorb up to ten times their weight in water, keeping baked goods moist.
Low gluten potential
Rye proteins form minimal gluten, resulting in naturally dense and compact breads.
Requires acidity
Sourdough fermentation lowers pH to prevent amylase from turning the crumb into a gummy paste.
💡 When & how to use it
When baking with rye flour, blend it with wheat flour if you want a lighter, higher-rising loaf, or use it alone for dense, traditional pumpernickel. Always mix rye flour with a sourdough starter or an acidic addition like vinegar to inhibit excess amylase activity and prevent a gummy texture. Store rye flour in an airtight container in a cool, dark place to preserve its natural oils and prevent rancidity, or refrigerate it for long-term storage.
Calories by Serving Size
100g
360 kcal
P 8.4g C 77.2g F 1.91g
1 RACC (30g)
108 kcal
P 2.5g C 23.2g F 0.6g
200g
720 kcal
P 16.8g C 154.4g F 3.8g
50g
180 kcal
P 4.2g C 38.6g F 1g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 360
% Daily Value*
Total Fat 1.91g 2%
Sodium 0mg 0%
Total Carbohydrate 77.2g 28%
Dietary Fiber 13.7g 49%
Protein 8.4g 17%
Calcium 32.2mg 2%
Iron 2.54mg 14%
Potassium 434mg 9%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Flour fit your daily goals?
72 min
Walking to burn 360 kcal
18%
of 2,000 kcal daily goal
8.4g
protein (17% of daily 50g)
6
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Flour, rye?
Flour, rye contains 360 calories per 100g. A standard serving of 1 RACC (30g) provides 108 calories. It is relatively calorie-dense, so portion control is important.
How much protein does Flour, rye have?
Flour, rye provides 8.4g of protein per 100g, which is 17% of the 50g daily recommended value. It is not a primary protein source.
How many carbs are in Flour, rye?
Flour, rye contains 77.2g of carbohydrates per 100g . It also provides 13.7g of dietary fiber.
Is Flour, rye good for weight loss?
Flour, rye has 360 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its fiber content (13.7g/100g) also promotes fullness.
How do I track Flour, rye calories accurately?
The easiest way to track flour is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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