Rye flour, medium
* 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 | 24% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 1.7 MG | 11% | |
| Pantothenic acid | 0.5 MG | 10% | |
| Vitamin B-6 | 0.3 MG | 16% | |
| Folate, total | 34 UG | 9% | |
| Choline, total | 20.6 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1.4 MG | 10% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.9 UG | 5% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 24 MG | 2% | |
| Iron, Fe | 2.5 MG | 14% | |
| Magnesium, Mg | 63 MG | 15% | |
| Phosphorus, P | 225 MG | 18% | |
| Potassium, K | 374 MG | 8% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 2.2 MG | 20% | |
| Copper, Cu | 0.3 MG | 37% | |
| Manganese, Mn | 2.4 MG | 105% | |
| Selenium, Se | 14.4 UG | 26% |
Nutrition Highlights
- Good source of protein with 10.9g per 100g.
- Very low in fat (1.5g per 100g).
- High in dietary fiber (11.8g per 100g), supporting digestive health.
- Good source of Zinc, Zn (20% DV).
- Good source of Copper, Cu (37% DV).
- Rich source of Manganese, Mn (105% of Daily Value per 100g).
About Rye flour, medium
This whole grain flour is made by grinding rye kernels into a fine, versatile powder. Its medium grind strikes a balance between the coarser pumpernickel and finer white rye flours, making it ideal for a wide range of baked goods. Rich in complex carbohydrates and dietary fiber, it provides sustained energy and supports digestive health. With 11.8 grams of fiber per 100 grams, it's an excellent choice for those looking to increase their daily fiber intake. The protein content is notably higher than many other flours at 10.9 grams per 100 grams, offering a plant-based protein boost to recipes. Its low fat content of just 1.5 grams per 100 grams makes it a lean option for health-conscious bakers.
In the kitchen, this flour shines in traditional European breads like pumpernickel and sourdough, where its earthy, slightly nutty flavor adds depth. It's also a popular choice for hearty pancakes, waffles, and muffins, as well as for thickening soups and stews. Due to its lower gluten content compared to wheat flour, it's often blended with other flours for lighter textures in cakes and pastries. For those seeking to diversify their grain intake or follow a whole-food diet, incorporating this flour into meals is a delicious way to enjoy the benefits of rye's unique nutrient profile.
Compare Rye flour, medium
See how Rye flour, medium compares to other foods:
- Rye flour, medium vs Wheat flour, white (industrial), 9% protein, bleached, unenriched
- Rye flour, medium vs Wheat flour, white (industrial), 10% protein, bleached, enriched
- Rye flour, medium vs Wheat flour, white (industrial), 10% protein, bleached, unenriched
- Rye flour, medium vs Wheat flour, white (industrial), 13% protein, bleached, unenriched
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