Rye Flour

Q: How many calories in cup of rye flour?

About 416 calories, with roughly 20.4g of protein. cup weighs about 128g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

325

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.5 oz

Calories

416

Protein

20.4g

Carbs

87.8g

Fat

2.8g

Protein 18% Carbs 77% Fat 6%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Rye Flour: 325 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 325 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry rye flour becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber23.8 g85%

Sugar2.31 g—

Saturated fat0.269 g1%

Cholesterol0 mg0%

Sodium2 mg0%

Potassium717 mg15%

Calcium37 mg3%

Iron4.97 mg28%

Magnesium160 mg38%

Zinc5.04 mg46%

Vitamin C0 mg0%

Vitamin E2.73 mg18%

Vitamin A1 mcg0%

Vitamin D0 mcg0%

Vitamin B60.443 mg26%

Vitamin B120 mcg0%

Folate33 mcg8%

Niacin4.27 mg27%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Noodles

11 more calories per 100g.

Cal336 Protein14.4 g Fat0.7 g

White Rice

33 more calories per 100g · -9g protein.

Cal358 Protein6.5 g Fat0.5 g

White Rice

35 more calories per 100g · -9g protein.

Cal360 Protein6.6 g Fat0.6 g

Common questions

The stuff people actually ask.

How many calories in cup of rye flour?

About 416 calories, with roughly 20.4g of protein. cup weighs about 128g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry rye flour is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is rye flour actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →