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Rye flakes (raw) Calories
High fiber, B vitamins, low fat, complex carbs
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Rye flakes (raw) (40 g) has 134 calories. That works out to 335 calories per 100 g. It contains 27.9 g of carbs, 3.8 g of protein, 0.9 g of fat and 5.2 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Rye flakes (raw) Nutrition Facts
Selected: ½ cup (medium) · 40 g
134
KCAL / 40G
Carbs
27.9g
· 10% DV
Protein
3.8g
· 8% DV
Fat
0.9g
· 1% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 11% · Fat 6%
Rye flakes (raw) nutrition facts table · ½ cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 27.9 g | 10% |
| Fiber | 5.2 g | 19% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in ½ Cup of Rye flakes (raw)?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 40 g | 134 kcal |
| 2 tablespoon (small) | 12 g | 40 kcal |
| 0.25 cup (small) | 20 g | 67 kcal |
| 1 piece (small) | 30 g | 101 kcal |
| 1 serving (medium) | 40 g | 134 kcal |
| 50 g | 50 g | 168 kcal |
| 1 cup (large) | 80 g | 268 kcal |
| 100 g | 100 g | 335 kcal |
Calculated from 335 calories per 100 g.
Frequently Asked Questions About Rye flakes (raw)
How do you cook rye flakes?
Simmer rye flakes in water or milk until they soften, stirring occasionally to prevent sticking. They make a thicker, chewier porridge than many people expect from rolled oats; add more liquid if you prefer a looser texture.
Can you eat rye flakes raw?
Yes, rye flakes can be eaten without cooking, but they may be tough and chewy straight from the package. Stir them into yogurt, milk, or a plant-based drink and let them soften before eating.
Can you soak rye flakes overnight?
Yes, soak rye flakes overnight in milk, water, or a plant-based drink in the refrigerator. They soften by morning and can be eaten cold or warmed briefly; avoid leaving the mixture at room temperature overnight.
Can rye flakes replace rolled oats?
Yes, rye flakes can replace rolled oats in porridge, muesli, and many breakfast recipes. They have a more pronounced rye flavor and a firmer texture, so they may need extra soaking or cooking time to soften.
Can you use rye flakes in bread?
Yes, rye flakes can be mixed into bread dough or sprinkled on top before baking. Soaking them first helps keep them from drawing moisture out of the dough and gives the finished loaf a less hard texture.
What is the difference between rye flakes and whole rye grains?
Rye flakes are rye grains that have been flattened, while whole rye grains remain intact. Flakes soften and cook more quickly; whole grains generally need longer cooking and stay chewier in dishes such as grain bowls.
Can you make porridge with rye flakes in the microwave?
Yes, you can microwave rye flakes with water or milk in a large microwave-safe bowl. Heat in short intervals and stir between them, since the mixture can bubble up as it thickens.
How should you store rye flakes after opening?
Keep rye flakes in a tightly sealed container in a cool, dry cupboard. Protect them from moisture and direct sunlight, and use a dry utensil when scooping so the remaining flakes stay in good condition.
Do rye flakes raise blood sugar?
Yes, rye flakes contain carbohydrates and can raise blood sugar, though their fiber can help slow digestion. If you have diabetes, consider how the portion fits into your meal and use your own glucose readings to guide choices.
Can rye flakes cause bloating?
They can cause bloating or gas in some people, particularly if you suddenly eat much more fiber than usual. Start with a smaller serving and increase it gradually; soaking or cooking the flakes may make them easier to tolerate.
Rye flakes (raw) Vitamins & Minerals
Vitamins
B1
0.15mg · 13% DV
Biotin
2.8µg · 9% DV
B5
0.4mg · 8% DV
B2
0.1mg · 8% DV
Minerals
Manganese
1.08mg · 47% DV
Phosphorus
148mg · 21% DV
Copper
0.16mg · 18% DV
Magnesium
44mg · 10% DV
Potassium ⭐
204mg · 6% DV
Sodium
0.8mg · 0% DV
Rye flakes (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye flakes (raw)
To burn the 134 calories in ½ cup (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Rye flakes (raw)?
Raw rye flakes are rye grains that have been rolled or crushed into flakes; they have not been cooked. Their flavour is earthy and slightly nutty, with a firmer, chewier bite than many oat flakes. In parts of northern and central Europe, rye is often served as breakfast porridge or mixed into muesli. You can also soak the flakes overnight in milk or a plant-based alternative, then top them with fruit, nuts or seeds.
They provide plenty of fibre and complex carbohydrates, with little fat. For a softer bowl, simmer them until tender; soaking is an easy no-cook option. Pairing them with yoghurt and fresh fruit makes a balanced, satisfying breakfast.
How Nutritious Is Rye flakes (raw)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Rye flakes (raw) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Rye flakes (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Rye flakes (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rye flakes (raw) Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.