Calories in
rye flour, medium
349 kcal per 100 g Rye flour, medium contains 349 calories per 100 grams, or about 356 calories per cup. Per 100 g it provides 10.9 g protein, 75.4 g carbohydrate and 1.5 g fat.
By calories that splits 84% carbohydrate, 12% protein, 4% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 102.0 g | 356 | 11.1 g | 76.9 g | 1.6 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 349 kcal | 356 kcal |
| Protein | 10.9 g | 11.1 g |
| Total fat | 1.5 g | 1.6 g |
| Saturated fat | 0.2 g | 0.2 g |
| Carbohydrate | 75.4 g | 76.9 g |
| Fibre | 11.8 g | 12.0 g |
| Sugars | 1.1 g | 1.1 g |
| Sodium | 2.0 mg | 2.0 mg |
| Potassium | 374.0 mg | 381.5 mg |
| Calcium | 24.0 mg | 24.5 mg |
| Iron | 2.5 mg | 2.6 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 11.0 g | 11.2 g |
USDA FoodData Central, SR Legacy (FDC ID 168886). A dash means the nutrient was not measured for this item, which is not the same as zero.
How rye flour, medium compares
Among the 49 cereal grains and pasta items on this site, rye flour, medium ranks 22 of 49 by calorie density, against a category average of 291 kcal per 100 g — so it is about 20% more calorie-dense than typical for its group.
It carries 3.1 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup (356 kcal), a 70 kg adult would walk for roughly 73 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in rye flour, medium?
Rye flour, medium contains 349 calories per 100 g, which works out to about 356 calories per cup. It also provides 10.9 g of protein, 75.4 g of carbohydrate and 1.5 g of fat per 100 g.
What is the macro breakdown of rye flour, medium?
By calories, rye flour, medium is roughly 84% carbohydrate, 12% protein and 4% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup?
About 73 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the rye flour, medium I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within cereal grains and pasta.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Rye flour, medium". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.