Kitchener Market 2017
Kitchener Market 2017

Rye Flour

back See more Grains, Flour, Baked Goods


January 1 - December 31

Harvest Period

N/A - N/A

Rye is a cereal grass that is closely related to barley and wheat.  The grain is eaten whole or as flour, made into whisky and vodka, and can also be used as animal fodder.  This form of cereal rye should not be confused with ryegrass, which is used for lawns, pasture, and hay.


Store rye flour in an airtight container in a cool, dry and dark place where it will keep for several months.

Nutritional Information

Rye flour has a lower gluten content than wheat flour, and contains a higher proportion of soluble fiber in both the endosperm and bran. Rye products, therefore, generally have a lower glycemic index than products made with wheat. Since it is difficult to separate the germ and bran from the rye endosperm, rye flour usually retains a large quantity of nutrients, in contrast to refined wheat flour.

Like all whole grains, rye is an excellent source of plant lignans, a type of phytonutrient that is thought to protect against some cancers and heart disease. While being an excellent source of fiber and antioxidants, rye is also a very good source of manganese, selenium, magnesium, iron and phosphorus.

cup of dark (whole) rye flour provides 105 calories, 1g fat, 22g carbohydrates, 7.5g dietary fibre, and 4.5g protein.

cup of light (some bran removed) rye flour provides 95 calories, 0g fat, 20g carbohydrates, 4g dietary fibre, and 2g protein.

How To Use

Since its gluten is less elastic than wheat's, and it holds less gas during the leavening process, breads made with 100% rye flour are more compact and dense than wheat breads. When making your own bread, one half of the wheat flour can be substituted with rye flour to produce a well-risen, flavourful loaf.

In cookies, pancakes, muffins, pizza dough and other baked goods, try substituting some of the wheat flour with rye.

Pumpernickel is a traditional German bread from the Westphalian region.  It is made with a coarsely ground rye flour (or a mix of dark rye and rye berries) and baked at low heat for many hours.