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Also known as: pumpernickel flour, whole rye flour
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, dark rye flour is considered very healthy due to its high fiber content, which aids digestion and promotes satiety. It also has a lower glycemic index compared to wheat flour, helping to manage blood sugar levels. Furthermore, it's rich in essential minerals and beneficial plant compounds like lignans.
Dark rye flour is packed with dietary fiber, supporting digestive health and weight management. It provides essential minerals such as manganese, selenium, phosphorus, and magnesium, crucial for various bodily functions. Its lower glycemic index helps in maintaining stable blood sugar, and it contains lignans with potential heart-protective properties.
Per 100 grams, dark rye flour contains approximately 325 calories. It has a significant carbohydrate content of about 68.63 grams, making it a good source of energy. It also provides around 15.91 grams of protein and 2.22 grams of fat per 100g.
No, dark rye flour is not gluten-free. Rye contains gluten, specifically a type called secalin, which is similar to wheat gluten. Therefore, it is not suitable for individuals with celiac disease or gluten sensitivity.
Dark rye flour can be a good choice for diabetics in moderation due to its lower glycemic index compared to refined wheat flour. Its high fiber content helps slow down sugar absorption, leading to a more gradual rise in blood sugar. However, portion control is still important.
No, dark rye flour is not keto-friendly or considered low-carb. With approximately 68.63 grams of carbohydrates per 100 grams, it is too high in carbs to fit into a ketogenic diet. Individuals on low-carb diets should avoid it.
dark rye flour is a versatile ingredient found in cuisines around the world. With 325 calories per 100g and 15.91 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 1 recipes featuring dark rye flour with step-by-step instructions.
Browse recipes →Dark rye flour has a robust, earthy, and slightly sour or tangy flavor, often described as hearty. It's most famously used to bake dense, flavorful rye breads, such as pumpernickel or traditional sourdough rye. It can also be incorporated into crackers, muffins, or even some savory dishes for added depth.
Dark rye flour has less gluten-forming protein than wheat flour, resulting in denser baked goods. It's often combined with wheat flour to achieve a lighter texture and better rise in breads. For 100% rye breads, a sourdough starter is typically used to develop flavor and structure.
Dark rye flour should be stored in an airtight container in a cool, dark, and dry place to prevent spoilage and insect infestation. For extended freshness, especially in warmer climates, it can be stored in the refrigerator or freezer. Properly stored, it can last for several months.
Dark rye flour is milled from the entire rye berry, including more of the bran and germ, giving it a darker color, stronger flavor, and higher nutritional content, especially fiber. Light rye flour, on the other hand, has most of the bran and germ removed, resulting in a lighter color, milder flavor, and finer texture, similar to white wheat flour.
