Rye flour, medium

Medium rye flour also lands at 60 of 100, a Good band and rank 33 of 60 among grains and pastas, driven chiefly by its fiber content: 42% DV dietary fiber per 100 grams, alongside 22% DV protein and smaller helpings of magnesium (15% DV) and iron (14% DV).

It's the base for dense rye breads, crackers, and pumpernickel, valued for its earthy flavor and dense crumb; a cup (102 grams) is enough for a loaf's worth of baking. No specific limits are flagged here, but the flour scores below the category's median of 64, and bakers chasing a higher reading might look to wild rice or sorghum grain instead.