Rye flour, dark (dry) has 325 kcal and 23.8 g fiber per 100 g. Whole grain flours retain the bran and germ, providing substantially more fiber than refined versions. Fiber provides roughly 2 kcal/g instead of 4, so the real energy from whole grain flour is lower. Sourdough preparation reduces phytic acid by 62% (Lopez et al., J Agric Food Chem 2001), improving mineral absorption.
How should I track Rye flour, dark (dry)?
Rye flour, dark (dry) is high in fiber. The key to tracking Rye flour, dark (dry) is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.