Flat breads (rye flour) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Flat bread (rye flour)

Flat breads (rye flour) consist of 1% fat, 5% protein, 41% carbs, 7% fiber and 44% water. With 212 of calories per 100g Flat breads (rye flour) are 76% lower than other foods in Bread and rolls. In total 4% of the calories in Flat breads (rye flour) are from fat, 9% from protein and 77% from carbohydrates.

  • High Glycemic Index Glycemic Index: 79
  • High in carbs 20.5g carbohydrates per portion of 50g
  • Medium Glycemic Load Glycemic Load: 16.2
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion
On this page you will find information on:

Can you eat Flat breads (rye flour) for a low carb diet?

With 20.5g of carbs and a Glycemic Load of 16.2 in a portion of 50g, Flat breads (rye flour) should be avoided for a ketogenic or low-carb diet. Flat breads (rye flour) contain low amounts of Fructose, are high in Gluten and have no Lactose.

Flat breads (rye flour): nutrition facts & data

Nutrition facts
per 100g 		Flat breads (rye flour)
avg Bread and rolls[1]
Calories (kcal) 212.0 280.2
Fat (g) 1.0 4.5
Protein (g) 5.0 8.5
Carbohydrates (g) 41.0 48.1
Mono- & Di-Saccharides (g) 3.0 48.1
Polysaccharides (g) 37.0 48.1
Fibers (g) 7.0 6.1
Sodium (mg) 450.0 513.3
Water (g) 44.0 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (50g) of Flat breads (rye flour) contain:

  • 106.0 Calories
  • 0.5g of Fat
  • 2.5g of Protein
  • and 20.5g of Carbs
  • 225.0mg of sodium - 0.2% of the RDA for sodium.
  • 22.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.8mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.8mg of Iron - 0.1% of the RDA for Iron.
  • 85.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Flat breads (rye flour) you get

  • 0.12 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Bread and rolls have on average 0.18g of proteins per 1 gram of carbs.
  • 0.02 grams of fat (total average 0.66g, other foods in Bread and rolls 0.09g)
  • 0.17 grams of fibers (total average 0.13g, other foods in Bread and rolls 0.13g)

Nutrient distribution per gram

What vitamins are in Flat breads (rye flour)?

Vitamins
per 100g 		Flat bread (rye flour)
avg[1]
Vitamin C (mg) 0.0 0.1
Vitamin E (mg) 0.7 0.9
Vitamin B1 / Thiamine (mg) 0.2 0.2
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 15.0 24.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 18.0
beta-Carotene (μg) 0.0
[1] average of Bread and rolls

Are Flat breads (rye flour) rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (50g) for Flat bread (rye flour) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Flat breads (rye flour)

Minerals
per 100g 		Flat bread (rye flour)
avg[1]
Magnesium (mg) 45.0 51.2
Zinc (mg) 1.5 1.5
Sodium (mg) 450.0 513.3
Calcium (mg) 25.0 50.4
Iron (mg) 1.5 1.8
Potassium (mg) 170.0 229.1
Phosphorus (mg) 140.0 176.7
[1] average of Bread and rolls

Are Flat breads (rye flour) high in minerals?

info

Again, for every mineral contained in Flat breads (rye flour) we looked at the portion size (50g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Flat breads (rye flour)

41.0% of Flat breads (rye flour) are carbs, per serving of 50g that makes 20.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Flat bread (rye flour)
avg[1]
Monosaccharides (g) 3.0 2.7
Polysaccharides (g) 37.0 44.9
Total carbs (g) 41.0 48.1
[1] average of Bread and rolls

How high are the Glycemic Index and the Glycemic Load for Flat breads (rye flour)?

The Glycemic Index of Flat breads (rye flour) is 79, which would be considered as high. The Glycemic Load in a normal serving is 16.2 and can be regarded as moderate.

Allergens in Flat breads (rye flour)

  • are high in Gluten
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Flat breads (rye flour)

Of the 1.0g total fat per 100g in Flat breads (rye flour), 0.2g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.