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Is Rye Flour Keto Friendly?

Not Keto Friendly

Answer: Unfortunately, rye flour is not keto-friendly. Its high carbohydrate content significantly surpasses the daily carb limit of a ketogenic diet.

Despite its rich fiber content and low fat, the key factor that disqualifies rye flour from the ketogenic diet is its carbohydrate content:

  • High in Carbohydrates: With 75.43 grams of carbs per 100g, rye flour far exceeds the typical daily carbohydrate allowance for a keto diet, which is generally below 20-50 grams.
  • Low in Fat: A ketogenic diet emphasizes high fat, moderate protein, and very low carbs. Rye flour, containing only 1.52 grams of fat per 100g, doesn’t meet the high-fat requirement.
  • Moderate Protein: Rye flour provides moderate protein, 10.88 grams per 100g, which aligns with the ketogenic diet’s moderate protein requirement. However, this alone cannot offset the high carbohydrate content.
  • Healthy Fiber: The 11.8 grams of dietary fiber in rye flour are beneficial for general health, but it doesn’t make rye flour suitable for keto due to the high carbs.

To conclude, while rye flour has some nutritional benefits, it’s not compatible with a ketogenic diet due to its high carbohydrate content.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories349
  • % Daily Value *
  • Total Fat 1.52g 3%
    • Saturated Fat 0.18g 1%
  • Cholesterol 0mg 0%
  • Sodium 2mg 1%
  • Potassium 374mg 11%
  • Total Carbohydrate 75.43g 26%
    • Dietary Fiber 11.8g 48%
    • Sugars 1.1g
  • Protein 10.88g 22%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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