Rye Flour (Medium) – Nutritional Information
Rye flour is a wholesome and versatile ingredient, prized for its slightly nutty flavor and its role in baking hearty, rustic breads and pastries. It is made from whole rye grain, retaining much of its natural nutrients. Below is a detailed breakdown of the nutritional profile of medium rye flour, which serves as a great source of complex carbohydrates and fiber, making it an excellent addition to a balanced diet.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 349 kcal |
| Protein | 10.88 g |
| Fat | 1.52 g |
| Saturated Fat | 0.18 g |
| Carbohydrates | 75.43 g |
| Fiber | 11.8 g |
| Sugar | 1.1 g |
| Calcium | 24.0 mg |
| Iron | 2.54 mg |
| Magnesium | 63.0 mg |
| Phosphorus | 225.0 mg |
| Potassium | 374.0 mg |
| Sodium | 2.0 mg |
| Zinc | 2.17 mg |
| Copper | 0.331 µg |
| Manganese | 2.412 mg |
| Selenium | 14.4 µg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.287 mg |
| Riboflavin (B2) | 0.114 mg |
| Niacin (B3) | 1.727 mg |
| Vitamin B6 | 0.268 mg |
| Folate | 34.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 1.43 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Rye flour contains gluten, so it should be avoided by individuals with celiac disease or non-celiac gluten sensitivity. It may also contain trace amounts of other allergens depending on the processing environment, so it’s always recommended to check for cross-contamination if you have other specific allergies.
Dietary Preferences
Rye flour is a suitable ingredient for those following vegetarian and vegan diets, as it is plant-based and contains beneficial nutrients like fiber, vitamins, and minerals. However, individuals with gluten intolerance or sensitivity should not consume it.
Health Benefits & Advice
Rye flour is an excellent source of dietary fiber, which supports digestive health by promoting regular bowel movements and helping to maintain a healthy gut microbiota. The high magnesium and phosphorus content in rye flour also contribute to strong bones and overall mineral balance in the body.
Its relatively low glycemic index compared to refined wheat flour makes rye flour a good choice for individuals aiming to manage their blood sugar levels, such as those with diabetes or those seeking a more balanced energy release from their food. Additionally, its rich manganese content plays a key role in bone health and metabolism.
Incorporating rye flour into your baking repertoire can elevate your dishes with more depth and nutritional value. Use it in a variety of recipes, from whole grain breads to rustic pies, to enjoy both its flavor and health benefits.
Conclusion
Medium rye flour is a nutritious and flavorful ingredient that can enhance your culinary creations while providing valuable nutrients, particularly for those seeking higher fiber intake. Whether you’re baking bread, making pasta, or experimenting with new recipes, rye flour is a versatile choice that supports a healthy, balanced diet.
