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 |
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 |
Are Rye flakes rich in vitamins?
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.
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 |
Are Rye flakes high in minerals?
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.
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 |
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.