Rye flour contains gluten but in a different form to wheat, making it less elastic and producing dense, moist breads with a characteristic sour-earthy flavour. It is higher in fibre (particularly pentosan soluble fibre) than wheat flour, giving it a lower glycaemic impact. Dark rye flour contains more of the bran and is more nutritious than light rye.
Rye dough is sticky — wet hands and a well-oiled tin help. Rye bread benefits from long fermentation (sourdough or slow prove) to develop flavour and improve digestibility.
Where Flour, rye Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 419 mg | 21% | |
| Phosphorus | 307 mg | 44% | |
| Magnesium | 85.0 mg | 23% | |
| Folate | 60.0 µg | 30% | |
| Chloride | 53.0 mg | 7% | |
| Calcium | 33.0 mg | 4% | |
| Niacin equivalents (NE) | 2.70 mg | 17% | |
| Iron | 2.43 mg | 17% | |
| Zinc | 2.30 mg | 23% | |
| Manganese | 2.24 mg | 112% | |
| Selenium | 2.00 µg | 4% | |
| Niacin (B3) | 0.900 mg | 6% | |
| Pantothenic Acid (B5) | 0.690 mg | 12% | |
| Vitamin E (alpha-TE) | 0.450 mg | 4% | |
| Vitamin B6 | 0.360 mg | 26% | |
| Thiamin (B1) | 0.350 mg | 32% | |
| Copper | 0.330 mg | 33% | |
| Riboflavin (B2) | 0.120 mg | 9% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.680 g | — | |
| Monounsaturated fat | 0.170 g | — | |
| Sucrose | 1.20 g | — | |
| Maltose | 0.200 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 6.90 µg | 14% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →