Rye flour, dark
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.3 MG | 26% | |
| Riboflavin | 0.3 MG | 19% | |
| Niacin | 4.3 MG | 27% | |
| Pantothenic acid | 1.5 MG | 29% | |
| Vitamin B-6 | 0.4 MG | 26% | |
| Folate, total | 33 UG | 8% | |
| Choline, total | 30.4 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 2.7 MG | 18% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.9 UG | 5% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 37 MG | 3% | |
| Iron, Fe | 5.0 MG | 28% | |
| Magnesium, Mg | 160 MG | 38% | |
| Phosphorus, P | 499 MG | 40% | |
| Potassium, K | 717 MG | 15% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 5.0 MG | 46% | |
| Copper, Cu | 0.6 MG | 62% | |
| Manganese, Mn | 6.1 MG | 264% | |
| Selenium, Se | 18 UG | 33% |
Nutrition Highlights
- Good source of protein with 15.9g per 100g.
- Very low in fat (2.2g per 100g).
- High in dietary fiber (23.8g per 100g), supporting digestive health.
- Good source of Iron, Fe (28% DV).
- Good source of Magnesium, Mg (38% DV).
- Good source of Phosphorus, P (40% DV).
About Rye flour, dark
This dark, whole-grain flour is made from the entire rye kernel, including the nutrient-rich bran and germ, which gives it a deep color and robust, earthy flavor. It's notably high in dietary fiber—about 23.8 grams per 100 grams—making it an excellent choice for supporting digestive health and promoting a feeling of fullness. With 15.9 grams of protein and a modest 2.2 grams of fat, it provides a solid nutritional profile while being relatively low in saturated fat. The complex carbohydrates in rye flour are digested more slowly than those in refined flours, which can help maintain steady blood sugar levels.
In the kitchen, it's a staple in traditional European baking, especially for hearty breads like pumpernickel and rye loaves, where its strong flavor and dense texture shine. It can also be blended with lighter flours for a more balanced taste in muffins, pancakes, or cookies. Because of its high fiber content, recipes may require slightly more liquid than when using all-purpose flour. Its rich, slightly tangy taste pairs well with seeds, nuts, and bold flavors, making it a favorite for those seeking wholesome, nutrient-dense baked goods.
Compare Rye flour, dark
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