Rye flour, light

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 66 / 100 How is this scored?

Composition

Energy

Protein 9.8 g · 39 kcal/100g
Fat 1.3 g · 12 kcal/100g
Carbs 76.7 g · 307 kcal/100g
Fiber 8.0 g
Water 11 g
Total energy 357 kcal

Energy is predominantly from carbs (86%); EFSA recommends 45–60% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
1.3g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.6g
Omega-6
0.50g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 48 / 100 How is this scored?
Histidine 100%
Isoleucine 80%
Leucine 96%
Lysine 48%
Methionine + Cysteine 52%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 84%

Limiting amino acid is Lysine (48% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 49 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.8 mg
Vitamin K 6 µg
Thiamin (B1) 0.33 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 0.8 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.23 mg
Folate (B9) 23 µg
Vitamin B12 0.00 µg

Minerals

Calcium 13 mg
Iron 0.9 mg
Magnesium 32 mg
Phosphorus 130 mg
Potassium 224 mg
Sodium 2 mg
Zinc 1.3 mg
Copper 0.21 mg
Manganese 1.16 mg
Selenium 17.6 µg

Notable source of Manganese (58% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.