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rye flour.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain

ALSO KNOWN AS

rye flourlight rye flourmedium rye flour

Recipes with rye flour + Add to pantry

SERVING

CALORIES

349

PROTEIN

10.3g

CARBS

74.9g

FAT

1.8g

FIBER

14.6g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories349kcal—

Protein10.3g21%

Carbohydrates74.9g27%

Fiber14.6g52%

Sugar1.0g2%

Total fat1.8g2%

Saturated fat0.20g1%

Trans fat0g—

Cholesterol0mg0%

Water11g—

MINERALS

Sodium2.0mg0%

Potassium410mg9%

Calcium33mg3%

Iron2.7mg15%

Magnesium121mg29%

Phosphorus374mg30%

Zinc2.8mg25%

Copper0.37mg41%

Manganese2.6mg113%

Selenium35µg64%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.30mg2%

Vitamin K1.2µg1%

Thiamin (B1)0.32mg27%

Riboflavin (B2)0.11mg8%

Niacin (B3)4.3mg27%

Pantothenic acid (B5)1.4mg28%

Vitamin B60.44mg26%

Folate (B9)38µg10%

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 cup96g

1 tablespoon6g

1 teaspoon2g

1 ml0.4g

1 liter400g

HEALTH BENEFITS

Why eat it.

✓High in dietary fiber, particularly soluble fiber, which promotes satiety and supports digestive health.
✓May help improve blood sugar control due to its lower glycemic index compared to refined wheat flour.
✓Rich source of minerals such as manganese, selenium, phosphorus, and magnesium, which are vital for bone health and metabolic function.
✓Contains lignans and phenolic compounds, which have antioxidant properties and may contribute to heart health.

COOKING TIPS

In the kitchen.

1Rye flour has lower gluten content than wheat flour, resulting in denser, stickier doughs and heavier baked goods. Often, it's blended with bread flour for a better rise and lighter texture.
2Due to its high absorbency, rye flour requires more liquid than wheat flour. Allow the dough to rest for 15-30 minutes after mixing to let the flour fully hydrate.
3The distinct, earthy flavor of rye pairs well with caraway seeds, dill, molasses, coffee, and chocolate in breads, crackers, and pastries.
4Rye is excellent for creating sourdough starters, as its rich nutrient profile encourages the growth of wild yeasts and beneficial bacteria.

STORAGE

Keep it fresh.

Store in a cool, dark, and dry place in an airtight container for up to 6 months to prevent spoilage and pest infestation.
For longer storage (up to 1 year), keep rye flour in an airtight container or freezer bag in the refrigerator or freezer to maintain freshness and prevent oils from going rancid.

FAQ

Frequently asked questions.

Is rye flour healthy?

Yes, rye flour is highly nutritious. It is an excellent source of dietary fiber, particularly soluble fiber, and provides essential minerals like manganese, magnesium, and phosphorus. It also contains antioxidants like lignans that support heart health.

Is rye flour better for weight loss than wheat flour?

Rye flour can be more effective for weight loss because its high fiber content promotes satiety, helping you feel full for longer. Studies suggest that rye products can reduce hunger and the desire to eat more than refined wheat products.

Is rye flour gluten-free?

No, rye flour is not gluten-free. It contains a protein called secalin, which is a form of gluten. While it has less gluten than wheat, it is not safe for individuals with celiac disease or non-celiac gluten sensitivity.

How does rye flour affect blood sugar levels?

Rye flour has a lower glycemic index compared to refined wheat flour. This means it causes a slower, more gradual rise in blood glucose, making it a better option for individuals looking to manage their blood sugar levels.

Is rye flour keto-friendly?

No, rye flour is not keto-friendly. It contains approximately 74.9g of carbohydrates per 100g, which is too high for a standard ketogenic diet that typically limits daily carb intake to under 50g.

What does rye flour taste like?

Rye flour has a distinctive, robust flavor that is often described as earthy, nutty, and slightly sour. It is much more flavorful and intense than neutral all-purpose wheat flour.

Can I substitute rye flour for all-purpose flour in baking?

You can substitute a portion of wheat flour with rye, but using 100% rye will result in a very dense, heavy loaf because it lacks the gluten structure of wheat. For best results, start by replacing 25% of the wheat flour with rye.

Why is rye bread denser than wheat bread?

Rye contains less gluten-forming proteins and higher levels of pentosans (complex sugars). These pentosans interfere with the gluten network and hold onto water, which prevents the bread from rising as high as wheat bread, resulting in a tighter crumb.

How should I store rye flour?

Rye flour should be stored in an airtight container in a cool, dry, and dark place. Because it contains more of the grain's natural oils than refined flour, it is best kept in the refrigerator or freezer to prevent it from becoming rancid.

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

The difference is based on how much of the rye berry remains after milling. Light rye is sifted to remove the bran and germ, while dark rye (or pumpernickel) uses the whole grain, offering the highest fiber and nutrient content.

RECIPES