Every 100 kcal of dark rye flour brings 4.9 g of protein. On that measure it ranks 9th of the 111 grains in this database and 482nd of all 796 foods on the site. Measured by weight instead, its 15.9 g per 100 g ranks 3rd in its group.
Around 20% of the calories in dark rye flour come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, dark rye flour has 7.2 g of protein for each gram of fat (15.9 g against 2.22 g per 100 g).
Set against bulgur, another grain entry in the database, a serving carries about 0.5 g less protein (bulgur has 5.6 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 32 g, and it covers about 10% of the 50 g FDA Daily Value for protein.
Retains most of the rye bran, which lifts both protein and fibre.
Serving sizes
Protein in common portions of dark rye flour
Protein and calories in Dark rye flour for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
15.9 g
325 kcal
1/4 cup (serving used here)
32 g
5.1 g
104 kcal
1 cup
128 g
20.4 g
416 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in dark rye flour
The nine essential amino acids in Dark rye flour, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.857 g
0.27 g
54
lysine
0.338 g
0.11 g
21
valine
0.498 g
0.16 g
31
isoleucine
0.353 g
0.11 g
22
threonine
0.49 g
0.16 g
31
phenylalanine
0.646 g
0.21 g
41
methionine
0.199 g
0.06 g
13
histidine
0.233 g
0.07 g
15
tryptophan
0.18 g
0.06 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
15.9 g. The 1/4 cup serving used on this page weighs 32 g and so carries 5.1 g.
How much protein do you get per 100 calories of dark rye flour?
4.9 g. That figure divides its 15.9 g of protein per 100 g by its 325 kcal per 100 g, so it does not depend on serving size.
Is the protein in dark rye flour complete?
No. On its own, the protein in dark rye flour is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of dark rye flour?
About 10%. One 1/4 cup serving has 5.1 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #168885 (Rye flour, dark), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.