Know what’s on your plate
Rye flour
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 319 kcal —
- Protein 7.3 g 15%
- Carbohydrate 74 g 27%
- Fat 1.6 g 2%
- Saturated fat 0.2 g 1%
- Fibre 14 g 50%
- Sugars 1.5 g —
- Sodium 2 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.64 mg 4%
- Thiamin (B1) 0.35 mg 29%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 0.9 mg 6%
- Pantothenic acid (B5) 0.69 mg 14%
- Vitamin B6 0.36 mg 21%
- Biotin (B7) 6.9 µg 23%
- Folate (B9) 60 µg 15%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 33 mg 3%
- Iron 2.4 mg 14%
- Magnesium 85 mg 20%
- Phosphorus 307 mg 25%
- Potassium 419 mg 9%
- Zinc 2.3 mg 21%
- Copper 0.33 mg 37%
- Manganese 2.2 mg 97%
- Selenium 2 µg 4%
Similar foods
- Medium rye flour354 kcal / 100 g
- Wholemeal rye flour312 kcal / 100 g
- Dark rye flour324 kcal / 100 g
- Wholegrain rye flour325 kcal / 100 g
- Light rye flour367 kcal / 100 g
- Ryewholegrain, raw332 kcal / 100 g
- Oat flourpartially debranned404 kcal / 100 g
- Wholemeal wheat flour282 kcal / 100 g
- Rye grain338 kcal / 100 g
- Brown wheat flour339 kcal / 100 g
Questions about Rye flour
Can you use rye flour instead of wheat flour in a recipe?
Not as a straight swap in most breads: rye has little gluten-forming protein, so a loaf made entirely with it is denser and stickier. For a lighter loaf, start by replacing about a quarter of the wheat flour, then increase the rye in later bakes.
Why is rye dough so sticky?
Rye absorbs water differently from wheat and its dough stays tacky rather than forming a smooth, elastic ball. Wet your hands or scraper instead of adding lots of extra flour, and shape it in a tin if it is difficult to handle.
How do you make rye sourdough bread?
Mix rye flour with water and an active sourdough starter, then leave the dough to ferment until visibly aerated; rye dough may not double like wheat dough. Bake it in a loaf tin, and let the loaf cool completely before slicing so the crumb sets rather than turning gummy.
What can you bake with rye flour besides bread?
Use it for crispbreads, crackers, pancakes and shortcrust pastry. A small amount adds a malty, earthy flavour to biscuits and fruit cakes without making them as dense as a loaf made entirely with rye.
How should you store rye flour?
Keep it in an airtight container in a cool, dry cupboard, away from strong-smelling foods. Wholegrain rye flour contains more of the grain’s oils, so store it in the fridge or freezer for longer keeping and bring it back to room temperature before baking.
Is rye flour the same as wholemeal rye flour?
Not necessarily: rye flour may be milled more finely or have some of the bran removed, while wholemeal rye flour includes the whole grain. Wholemeal rye flour has 19 g of fibre per 100 g, compared with 14 g in rye flour.
Does rye flour contain gluten?
Yes. Rye contains gluten proteins, though they behave differently from wheat gluten and do not give dough the same stretchy structure. It is not suitable for a gluten-free bake.
Is rye flour nutritious?
It is high in fibre, with 14 g per 100 g, and is a source of copper, with 0.33 mg per 100 g. A typical serving depends on the recipe, so the amount you eat is best judged from the finished bread or baked item.
Source: CoFID (UK) 11-897 · per 100 g · carbohydrate per EU label, fibre excluded
