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

Flat bread (rye flour) consist of 1% fat, 5% protein, 41% carbs, 7% fiber and 44% water. With 212 of calories per 100g it's 76% lower than other foods in Bread and rolls. In total 4.25% of the calories in Flat bread (rye flour) come from fat, 9.43% from protein and 77.36% from carbohydrates.

  • high GI Glycemic Index: 79
  • high carb 20.5g carbohydrates per portion
  • moderate GL Glycemic Load: 16.2
  • low Fructose
  • high Gluten
  • Lactose free
  • high Vitamin B1 Covers 8.18% of Vitamin B1 RDA per portion

Can you eat Flat bread (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 bread (rye flour) should be avoided for a ketogenic or low-carb diet. It contains low amounts of Fructose, is high in Gluten and has no Lactose.

Flat bread (rye flour) nutrition facts & data

Nutrition facts
per 100g
Flat bread (rye flour)
avg Bread and rolls[1]
Calories (kcal) 212 280.2
Fat (g) 1 4.5
Protein (g) 5 8.5
Carbohydrates (g) 41 48.1
Mono- & Di-Saccharides (g) 3 48.1
Polysaccharides (g) 37 48.1
Fibers (g) 7 6.1
Sodium (mg) 450 513.3
Water (g) 44 30.8
[1] average of Bread and rolls

Breakdown in percent (%) of total calories

An average portion size (50g) of Flat bread (rye flour) contains

  • 106 Calories
  • 0.5g of Fat
  • 2.5g of Protein
  • and 20.5g of Carbs
  • 225mg of sodium - 15% of the RDA for sodium.
  • 22.5mg of Magnesium, that covers 7.03% of the recommended daily allowance (RDA) for Magnesium.
  • 0.75mg of Zinc - 7.5% of the RDA for Zinc.
  • 0.75mg of Iron - 6.25% of the RDA for Iron.
  • 85mg of Potassium - 2.13% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Flat bread (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 bread (rye flour)?

per 100g
Flat bread (rye flour)
Vitamin C (mg) 0 0.1
Vitamin E (mg) 0.7 0.9
Vitamin B1 / Thiamine (mg) 0.18 0.2
Vitamin B2 (mg) 0.05 0.1
Vitamin B6 (mg) 0.08 0.1
Vitamin B9 / Folate (μg) 15 24.8
Vitamin B12 (μg) 0 0
Retinol (μg) 0 18
beta-Carotene (μg) 0 18
[1] average of Bread and rolls

Is Flat bread (rye flour) rich in vitamins?


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]RDA for a 20+ year old male

Minerals in Flat bread (rye flour)

per 100g
Flat bread (rye flour)
Magnesium (mg) 45 51.2
Zinc (mg) 1.5 1.5
Sodium (mg) 450 513.3
Calcium (mg) 25 50.4
Iron (mg) 1.5 1.8
Potassium (mg) 170 229.1
Phosphorus (mg) 140 176.7
[1] average of Bread and rolls

Is Flat bread (rye flour) high in minerals?


Again, for every mineral contained in Flat bread (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 20+ year old male

Carbohydrates in Flat bread (rye flour)

41% of Flat bread (rye flour) are carbs, per serving (50g) that is 20.5g of carbs.

Monosachharides and polysaccharides

per 100g
Flat bread (rye flour)
Monosaccharides (g) 3 2.7
Polysaccharides (g) 37 44.9
Total carbs (g) 41 48.1
[1] average of Bread and rolls

How high is the Glycemic Index and the Glycemic Load for Flat bread (rye flour)?

The Glycemic Index of Flat bread (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 bread (rye flour)

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Flat bread (rye flour)

Of the 1g total fat per 100g, 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 0mg.