Rye flour, dark

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 72 / 100 How is this scored?

Composition

Energy

Protein 15.9 g · 64 kcal/100g
Fat 2.2 g · 20 kcal/100g
Carbs 68.6 g · 275 kcal/100g
Fiber 23.8 g
Water 11 g
Total energy 325 kcal

Energy is predominantly from carbs (77%); EFSA recommends 45–60% for a balanced diet

Fat quality 67 / 100 How is this scored?
Total fat
2.2g
Saturated
0.3g
Monounsat.
0.3g
Polyunsat.
1.0g
Omega-6
0.90g

Saturated fat is 0.7% of energy, within the WHO limit of 10%.

Protein quality 47 / 100 How is this scored?
Histidine 98%
Isoleucine 74%
Leucine 91%
Lysine 47%
Methionine + Cysteine 57%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 80%

Limiting amino acid is Lysine (47% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 73 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 2.7 mg
Vitamin K 6 µg
Thiamin (B1) 0.32 mg
Riboflavin (B2) 0.25 mg
Niacin (B3) 4.3 mg
Pantothenic (B5) 1.5 mg
Vitamin B6 0.44 mg
Folate (B9) 33 µg
Vitamin B12 0.00 µg

Minerals

Calcium 37 mg
Iron 5.0 mg
Magnesium 160 mg
Phosphorus 499 mg
Potassium 717 mg
Sodium 2 mg
Zinc 5.0 mg
Copper 0.56 mg
Manganese 6.06 mg
Selenium 18.0 µg

Notable source of Manganese (303% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.