Rye flour, dark Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1360

Total Fat2.2g

Saturated Fat0.0g

Total Carbs68.6g

Fiber23.8g

Sugars2.3g

Protein15.9g

Macro Breakdown

Protein15.9g (18%)

Carbs68.6g (77%)

Fat2.2g (6%)

Health Scores (0-10)

10.0

Metabolic

10.0

Inflammation

10.0

Hormonal

10.0

Gut Health

6.9

Skin Health

4.9

Brain Health

10.0

Bone Health

10.0

Sleep

10.0

Exercise

10.0

Longevity

10.0

Detox

10.0

Immunity

10.0

Pral

10.0

Satiety

0.0

Nutrient Density

5.0

Bioavailability

10.0

Electrolyte

5.7

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1360.0 kJ	—
Protein	15.9 g	32% DV
Total Fat	2.2 g	3% DV
Carbohydrate	68.6 g	25% DV
Fiber	23.8 g	85% DV
Sugar	2.3 g	5% DV
Sodium	2.0 mg	—
Calcium	37.0 mg	3% DV
Iron	5.0 mg	28% DV
Magnesium	160.0 mg	38% DV
Phosphorus	499.0 mg	40% DV
Potassium	717.0 mg	15% DV
Zinc	5.0 mg	46% DV
Vitamin B6	0.4 mg	26% DV
Folate	33.0 µg	8% DV
Vitamin A	1.0 µg	—
Vitamin E	2.7 mg	18% DV
Vitamin K	5.9 µg	5% DV
Selenium	18.0 µg	33% DV

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated fat	0.269g
monounsaturated fat	0.284g
polyunsaturated fat	1.046g
trans fat	0.000g

Compare Rye flour, dark With...

Abiyuch, raw
290 cal Acerola juice, raw
96 cal Acerola, (west indian cherry), raw
134 cal Acorn stew (Apache)
399 cal Agave, cooked (Southwest)
563 cal

Health Condition Relevance

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

🏥

Hypothyroid

selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (46% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (38% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (26% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Selenium → T3 (active thyroid), Testosterone (33% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

Frequently Asked Questions

Is Rye flour, dark a good protein source?

Yes. Rye flour, dark provides 15.91g of protein per 100g — that's 32% of the daily value. As a plant protein, combine with complementary sources (grains, nuts) for complete amino acid profile.

How does Rye flour, dark support gut health?

Rye flour, dark contains 23.8g of fiber per 100g (85% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Rye flour, dark affect hormones?

Yes — Rye flour, dark is rich in fiber (85% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. zinc supports Testosterone and DHT production. magnesium supports Testosterone and Cortisol production.

Is Rye flour, dark good for blood pressure?

Yes. Rye flour, dark provides 717mg of potassium per 100g (15% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 358.5.

How filling is Rye flour, dark?

Rye flour, dark has a satiety score of 10.0/10. The 15.91g protein stimulates PYY (satiety hormone). The 23.8g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.