Rye Flour (Light) – Nutritional Profile
Rye flour, often used for its unique flavor and texture, is a healthy and versatile ingredient that adds depth to a variety of baked goods. It is especially favored in the making of rustic bread, pancakes, and crackers. Below is a detailed breakdown of the nutritional profile of light rye flour, highlighting its benefits:
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 357.0 kcal |
| Protein | 9.82 g |
| Fat | 1.33 g |
| Saturated Fats | 0.15 g |
| Carbohydrates | 76.68 g |
| Fiber | 8.0 g |
| Sugars | 0.93 g |
| Calcium | 13.0 mg |
| Iron | 0.91 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 130.0 mg |
| Potassium | 224.0 mg |
| Sodium | 2.0 mg |
| Zinc | 1.33 mg |
| Copper | 0.213 mcg |
| Manganese | 1.162 mg |
| Selenium | 17.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.331 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 0.8 mg |
| Vitamin B6 | 0.234 mg |
| Folate (B9) | 23.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.83 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Rye flour is generally safe for most individuals; however, it does contain gluten and should be avoided by those with celiac disease or gluten sensitivity. Always check product labeling for potential cross-contamination if you are gluten intolerant.
Dietary Preferences:
- Vegetarian-friendly
- Not suitable for gluten-free diets
- Low in saturated fats
- Rich in dietary fiber
Advice for Use:
Rye flour is a great option for making hearty breads, rolls, and even pancakes. It has a slightly denser texture compared to wheat flour, which contributes to the unique flavor and chewiness of the finished product. The high fiber content in rye flour aids digestion and promotes a feeling of fullness, making it a healthy choice for those looking to improve their fiber intake.
For those baking with rye flour, consider combining it with wheat flour for a lighter texture, or use it in full for a denser, more rustic result. Rye flour’s slightly tangy flavor pairs wonderfully with a range of ingredients, including seeds, herbs, and various meats or cheeses.
Conclusion:
Light rye flour is a nutritious and flavorful addition to your pantry. Its high fiber content and array of minerals make it a beneficial ingredient for many different types of dishes, particularly baked goods. Keep in mind its gluten content when cooking for those with specific dietary restrictions.
