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Raw whole rye flour Calories
High-fiber whole grain rye flour
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Raw whole rye flour (102 g) has 332 calories. That works out to 325 calories per 100 g. It contains 77.4 g of carbs, 10.5 g of protein, 2.2 g of fat and 15.4 g of fiber. Its 2.7 mg of Manganese covers 115% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Raw whole rye flour Nutrition Facts
Selected: 1 cup (whole) · 102 g
332
KCAL / 102G
Carbs
77.4g
· 28% DV
Protein
10.5g
· 21% DV
Fat
2.2g
· 3% DV
Fiber
15.4g
· 55% 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%
Raw whole rye flour nutrition facts table · 1 cup (whole) (102 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 332 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.04 mg | 0% |
| Total carbohydrate | 77.4 g | 28% |
| Fiber | 15.4 g | 55% |
| Protein | 10.5 g | 21% |
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 1 Cup of Raw whole rye flour?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 102 g | 332 kcal |
| 1 tablespoon (whole) | 8 g | 26 kcal |
| 0.25 cup (quarter) | 26 g | 85 kcal |
| 1 ounce (whole) | 28 g | 91 kcal |
| 1 serving (small) | 30 g | 98 kcal |
| ½ cup (half) | 51 g | 166 kcal |
| 1 serving (medium) | 60 g | 195 kcal |
| 100 g | 100 g | 325 kcal |
| 1 serving (large) | 120 g | 390 kcal |
Calculated from 325 calories per 100 g.
Frequently Asked Questions About Raw whole rye flour
Can you eat raw whole rye flour?
No, raw whole rye flour should not be eaten uncooked. Flour can carry harmful microbes because it is not treated as a ready-to-eat food; cook it thoroughly in bread, crackers, or other recipes before eating.
How do you bake bread with raw whole rye flour?
Mix raw whole rye flour thoroughly into a moist dough and allow it time to ferment. Rye dough is less elastic than wheat dough, so avoid adding lots of extra flour; the baked loaf will usually be denser and moister than wheat bread.
Can raw whole rye flour replace wheat flour?
Yes, raw whole rye flour can replace some of the wheat flour in many recipes. Replacing all of it can make bread heavier and less risen, so start with a partial swap and adjust the liquid if the dough feels dry.
Why does bread made with raw whole rye flour turn out dense?
Bread made with raw whole rye flour is often dense because rye dough does not form the same stretchy gluten structure as wheat dough. A well-fermented sourdough and a loaf tin can help the bread hold its shape without making the crumb light like wheat bread.
Can you use raw whole rye flour for sourdough starter?
Yes, raw whole rye flour works well for starting and feeding sourdough. Its whole-grain nutrients support fermentation, though the starter may look thicker and darker than one made with white wheat flour; use water to loosen it if needed.
How should raw whole rye flour be stored?
Keep raw whole rye flour in an airtight container in a cool, dry place. Because whole-grain flour contains the germ, its natural oils can turn rancid over time; discard it if it develops a bitter or stale smell.
Can you freeze raw whole rye flour?
Yes, raw whole rye flour can be frozen in a tightly sealed, moisture-proof container. Let the container come to room temperature before opening it so condensation does not dampen the flour.
What can you make with raw whole rye flour besides bread?
Raw whole rye flour can also be used in crackers, pancakes, muffins, and cookies. Its earthy flavor works especially well in savory bakes, but replacing all the flour in a delicate cake can make the result heavy.
What is the difference between whole rye flour and light rye flour?
Whole rye flour includes the bran and germ as well as the inner grain, while light rye flour has more of those parts removed. Whole rye flour is darker, more strongly flavored, and gives baked goods a denser texture.
Is raw whole rye flour good for people with diabetes?
Raw whole rye flour can fit into some diabetes meal plans, but it still contributes carbohydrates and the portion matters. Its fiber may slow digestion compared with a refined flour, but it does not make a bread carbohydrate-free; follow your individual meal plan.
Raw whole rye flour Vitamins & Minerals
Vitamins
B1
0.36mg · 30% DV
B5
1.48mg · 30% DV
B3
4.39mg · 27% DV
B2
0.3mg · 23% DV
Minerals
Manganese
2.65mg · 115% DV
Phosphorus
339mg · 48% DV
Copper
0.38mg · 42% DV
Magnesium
112mg · 27% DV
Potassium ⭐
520mg · 15% DV
Sodium
2.04mg · 0% DV
Raw whole rye flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw whole rye flour
To burn the 332 calories in 1 cup (whole) (102 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 Raw whole rye flour?
Raw whole rye flour is made by milling the whole rye grain, including its bran and germ. “Raw” means the flour itself has not been cooked; it is an ingredient for baking rather than something to eat straight from the bag. It is used in rye loaves, crispbreads, crackers and some traditional European baked goods.
Rye brings a deep, earthy flavour with a mild tang, and gives dough a darker, denser crumb than many wheat-based breads. Use it on its own for a robust loaf or blend it with wheat flour for a lighter texture. Serve rye bread with cheese, soup or a savoury spread.
It is a whole-grain, fibre-rich choice, with 15.1 g of fibre per 100 g. Bake it thoroughly, and try it in a mixed-grain loaf if you prefer a milder flavour.
How Nutritious Is Raw whole rye flour?
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 Raw whole rye flour 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 Raw whole rye flour Contain Allergens?
Contains these allergens:
Which Diets Is Raw whole rye flour 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
Raw whole rye flour Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.32g
POLYUNSATURATED
1g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.