Rye flakes - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Rye flakes

Rye flakes consist of 2% fat, 9% protein, 60% carbs, 13% fiber and 14% water. With 322 of calories per 100g Rye flakes are 101% higher than other foods in Cereals and flours. In total 6% of the calories in Rye flakes are from fat, 11% from protein and 75% from carbohydrates.

  • High Glycemic Index Glycemic Index: 70
  • High in carbs 36.0g carbohydrates per portion of 60g
  • High Glycemic Load Glycemic Load: 25.2
  • High in zinc Covers 0.2% of Zinc RDA per portion
  • High in iron Covers 0.2% of Iron RDA per portion
  • High in magnesium Covers 0.2% of Magnesium RDA per portion
  • High in potassium Covers 0.1% of Potassium RDA per portion
  • High in folate Covers 0.1% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.2% of Vitamin B1 RDA per portion

Can you eat Rye flakes for a low carb diet?

With 36g of carbs and a Glycemic Load of 25.2 in a portion of 60g, Rye flakes should be avoided for a ketogenic or low-carb diet. Rye flakes contain low amounts of Fructose, are high in Gluten and have no Lactose.

Rye flakes: nutrition facts & data

Nutrition facts
per 100g
Rye flakes
avg Cereals and flours[1]
Calories (kcal) 322.0 319.8
Fat (g) 2.0 2.3
Protein (g) 9.0 9.1
Carbohydrates (g) 60.0 62.5
Mono- & Di-Saccharides (g) 1.0 62.5
Polysaccharides (g) 58.0 62.5
Fibers (g) 13.3 7.1
Sodium (mg) 2.0 5.3
Water (g) 14.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (60g) of Rye flakes contain:

  • 193.2 Calories
  • 1.2g of Fat
  • 5.4g of Protein
  • and 36.0g of Carbs
  • 1.2mg of sodium - 0.0% of the RDA for sodium.
  • 72.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 1.5mg of Zinc - 0.2% of the RDA for Zinc.
  • 2.2mg of Iron - 0.2% of the RDA for Iron.
  • 270.0mg of Potassium - 0.1% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Rye flakes you get

  • 0.15 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.03 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.22 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Rye flakes?

Vitamins
per 100g
Rye flakes
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 1.2 1.2
Vitamin B1 / Thiamine (mg) 0.4 0.3
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.3 0.3
Vitamin B9 / Folate (μg) 55.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 10.0
[1] average of Cereals and flours

Are Rye flakes rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (60g) for Rye flakes 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 Rye flakes

Minerals
per 100g
Rye flakes
avg[1]
Magnesium (mg) 120.0 92.7
Zinc (mg) 2.5 2.2
Sodium (mg) 2.0 5.3
Calcium (mg) 65.0 34.2
Iron (mg) 3.7 3.0
Potassium (mg) 450.0 298.5
Phosphorus (mg) 350.0 257.3
[1] average of Cereals and flours

Are Rye flakes high in minerals?

info

Again, for every mineral contained in Rye flakes we looked at the portion size (60g) 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 Rye flakes

60.0% of Rye flakes are carbs, per serving of 60g that makes 36.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Rye flakes
avg[1]
Monosaccharides (g) 1.0 1.4
Polysaccharides (g) 58.0 60.3
Total carbs (g) 60.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Rye flakes?

The Glycemic Index of Rye flakes is 70, which would be considered as high. The Glycemic Load in a normal serving is 25.2 and can be regarded as high.

Allergens in Rye flakes

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

Fatty acids and cholesterol in Rye flakes

Of the 2.0g total fat per 100g in Rye flakes, 0.2g are saturated fatty acids (SFA), 0.8g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.