Rye Flour (Dark) – Nutritional Information
Rye flour, particularly dark rye flour, is a nutrient-dense option for baking and cooking, offering a wide range of essential minerals and vitamins. Known for its distinctive flavor and rich, earthy tones, dark rye flour is an excellent choice for a variety of recipes, from hearty breads to cakes and cookies. Here’s a detailed look at its nutritional profile, which makes it a healthy and versatile ingredient in your pantry:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 325 kcal |
| Protein | 15.91 g |
| Fat | 2.22 g |
| Saturated Fat | 0.269 g |
| Carbohydrates | 68.63 g |
| Fiber | 23.8 g |
| Sugar | 2.31 g |
| Calcium | 37 mg |
| Iron | 4.97 mg |
| Magnesium | 160 mg |
| Phosphorus | 499 mg |
| Potassium | 717 mg |
| Sodium | 2 mg |
| Zinc | 5.04 mg |
| Copper | 0.56 mcg |
| Manganese | 6.062 mg |
| Selenium | 18 mcg |
| Vitamin C | 0 mg |
| Thiamin (B1) | 0.316 mg |
| Riboflavin (B2) | 0.251 mg |
| Niacin (B3) | 4.27 mg |
| Vitamin B6 | 0.443 mg |
| Folate | 33 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 2.73 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Rye flour, like other cereal-based flours, contains gluten, which makes it unsuitable for individuals with celiac disease or gluten intolerance. Those with specific wheat allergies should also avoid it. Always check for cross-contamination in processed rye flour products.
Dietary Preferences:
- Vegan-Friendly: Rye flour is a plant-based ingredient, making it suitable for vegan diets.
- High Fiber: Rye flour is an excellent source of dietary fiber, promoting digestive health.
- Low in Fat: With only 2.22 grams of fat per 100 grams, rye flour is a low-fat option for many recipes.
- Rich in Micronutrients: With a substantial amount of magnesium, phosphorus, and iron, dark rye flour can contribute to your daily intake of essential minerals.
Cooking Advice:
Rye flour is a great choice for dense, flavorful breads, such as rye bread or pumpernickel. It can also be used in cookies, pancakes, and other baked goods. When substituting it in recipes, consider blending it with other flours to achieve the desired texture, as rye tends to be heavier and denser than wheat flour. The high fiber content of rye flour can help create moist, tender baked goods.
Conclusion:
Dark rye flour is an excellent ingredient to include in your kitchen for both its nutritional benefits and its rich, hearty flavor. Packed with protein, fiber, and essential minerals, it adds a nutritious boost to any recipe while supporting a balanced, health-conscious diet. Whether you’re baking traditional rye bread or experimenting with new creations, this versatile flour is a great addition to your pantry.
