Recipes · Icelandic · Bread
Rúgbrauð (Icelandic Rye Bread)
One serving has 341 kcal and 9 g protein, and at least a fifth of a woman's daily need of manganese (92%), phosphorus (39%), copper (33%), selenium (33%), magnesium (29%) and thiamin (29%). Ready in 375 minutes.
- Preparation: 15 min
- Cooking: 360 min
- Makes: 1 serving (138 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 50 g Flour, rye
- 20 g Flour, all-purpose
- 20 g Molasses
- 40 g Buttermilk
- 1 g Baking soda
- 1 g Baking powder
- 0.5 g Salt
- 5 g Sugar, brown
Method
- Preheat the oven to its lowest setting, around 100°C (212°F).
- Mix the rye flour, flour, brown sugar, baking soda, baking powder and salt together.
- Stir in the molasses and buttermilk to make a thick, smooth batter.
- Pour into a small greased and lined loaf tin or a sealable heatproof container.
- Cover tightly and bake very slowly for 5-6 hours; traditionally this bread is buried in hot geothermal ground overnight instead.
- Cool completely before slicing, as it firms up as it cools.
- Serve in thin slices with butter.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 341 kcal | 16% |
| Carbohydrates | 75 g | |
| Water | 48.4 mL | |
| Fiber | 6.4 g | 22% |
| Protein | 8.8 g | 18% |
| Tryptophan | 0.1 g | |
| Threonine | 0.28 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.57 g | |
| Lysine | 0.26 g | |
| Methionine | 0.14 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.34 g | |
| Histidine | 0.17 g | |
| Fat | 1.4 g | |
| Monounsaturated | 0.22 g | |
| Polyunsaturated | 0.45 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.4 g | |
| Saturated | 0.39 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 1.6 mg | |
| Calcium | 180 mg | 18% |
| Copper | 0.3 mg | 33% |
| Iron | 3.3 mg | 18% |
| Magnesium | 89.5 mg | 29% |
| Manganese | 1.6 mg | 92% |
| Phosphorus | 275 mg | 39% |
| Potassium | 568 mg | 12% |
| Selenium | 18.4 µg | 33% |
| Sodium | 616 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 2.3 mg | 16% |
| Pantothenic acid (vitamin B5) | 0.61 mg | 12% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 55.6 µg | 14% |
| Cobalamin (vitamin B12) | 0.09 µg | 4% |
| Choline | 20.1 mg | 5% |
| Vitamin A | 5.6 µg | 1% |
| Vitamin C | 0.4 mg | 1% |
| Vitamin D (D2 + D3) | 0.4 IU | 0% |
| Vitamin E | 0.78 mg | 5% |
| Vitamin K | 3 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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