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dark rye flour.

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ALSO KNOWN AS

pumpernickel flourwhole rye flour

Recipes with dark rye flour + Add to pantry

SERVING

CALORIES

325

PROTEIN

15.9g

CARBS

68.6g

FAT

2.2g

FIBER

23.8g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories325kcal—

Protein15.9g32%

Carbohydrates68.6g25%

Fiber23.8g85%

Sugar2.3g5%

Total fat2.2g3%

Saturated fat0.27g1%

Trans fat0g—

Cholesterol0mg0%

Water10.8g—

MINERALS

Sodium2.0mg0%

Potassium717mg15%

Calcium37mg3%

Iron5.0mg28%

Magnesium160mg38%

Phosphorus499mg40%

Zinc5.0mg46%

Copper0.56mg62%

Manganese6.1mg263%

Selenium18µg33%

VITAMINS

Vitamin A1.0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E2.7mg18%

Vitamin K5.9µg5%

Thiamin (B1)0.32mg27%

Riboflavin (B2)0.25mg19%

Niacin (B3)4.3mg27%

Pantothenic acid (B5)1.5mg29%

Vitamin B60.44mg26%

Folate (B9)33µg8%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup128g

1 tablespoon8g

1 teaspoon2.7g

1 ml0.5g

1 liter533.3g

HEALTH BENEFITS

Why eat it.

✓High in dietary fiber, which aids digestion, promotes satiety, and can help with weight management.
✓Has a lower glycemic index than refined wheat flour, leading to a slower, more gradual rise in blood sugar levels.
✓Rich in minerals such as manganese, selenium, phosphorus, and magnesium, which are vital for bone health, antioxidant defense, and metabolic function.
✓Contains lignans, plant compounds that may have protective effects against heart disease and certain types of cancer.

COOKING TIPS

In the kitchen.

1Rye flour has a lower gluten content, resulting in denser, stickier doughs. For a lighter texture and better rise in bread, combine it with a high-gluten flour like bread flour.
2The flavor is robust and earthy. It pairs exceptionally well with caraway seeds, molasses, coffee, and chocolate in recipes like pumpernickel and sourdough breads.
3Rye flour is very absorbent. You may need to increase the liquid in your recipe and allow the dough to rest for 15-30 minutes to fully hydrate before kneading.
4Because of its sticky nature, use a wet spatula or oiled hands when working with high-percentage rye doughs to make them easier to handle.

STORAGE

Keep it fresh.

Store in a cool, dark, and dry place in an airtight container to protect it from moisture, pests, and light.
For long-term storage (beyond 3 months), place the flour in the refrigerator or freezer to prevent the natural oils in the bran and germ from becoming rancid.

FAQ

Frequently asked questions.

Is dark rye flour healthy?

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.

What are the nutritional benefits of dark rye flour?

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.

How many calories and carbs are in dark rye flour?

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.

Is dark rye flour gluten-free?

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.

Is dark rye flour suitable for diabetics?

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.

Is dark rye flour keto-friendly or low-carb?

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.

What does dark rye flour taste like and what is it commonly used for?

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.

How should I use dark rye flour in baking?

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.

How should dark rye flour be stored?

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.

What is the difference between dark rye flour and light rye flour?

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.

RECIPES