rye grain
Also known as: rye
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Also known as: rye
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, rye grain is highly nutritious, offering significant amounts of dietary fiber, manganese, and magnesium. It supports digestive health, helps regulate blood sugar, and contributes to heart health by managing cholesterol levels.
Per 100g, rye grain contains approximately 10.34g of protein and is exceptionally high in fiber. Its high soluble fiber content is particularly effective at promoting satiety and supporting a healthy gut microbiome.
Rye grain can be beneficial for weight loss because its high fiber content increases the feeling of fullness, which may reduce overall calorie intake. Its low glycemic index also prevents sharp spikes in blood sugar that can lead to hunger.
No, rye grain is not gluten-free. It contains a protein called secalin, which is a form of gluten, making it unsafe for individuals with celiac disease or non-celiac gluten sensitivity.
No, rye grain is not keto-friendly as it is high in carbohydrates, with about 75.86g of carbs per 100g. It is generally avoided on strict low-carb diets in favor of lower-carbohydrate alternatives.
To cook rye berries, soak them overnight to reduce cooking time, then simmer in a ratio of 1 part grain to 3 parts water for 45-60 minutes. They are done when they are tender but still have a firm, chewy texture.
Rye grain has a distinctive deep, earthy, and slightly nutty flavor with a subtle sour undertone. Its texture is much chewier than wheat, making it a hearty addition to salads, soups, and pilafs.
rye grain is a versatile ingredient found in cuisines around the world. With 338 calories per 100g and 10.34 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Store whole rye grains in an airtight container in a cool, dry, and dark place, where they can last for up to a year. For longer storage, you can keep them in the refrigerator or freezer to prevent the natural oils from going rancid.
Yes, rye grain is often recommended for diabetics because it has a lower glycemic index than many other grains. The high fiber content slows down the absorption of glucose, helping to maintain more stable blood sugar levels.
While both are cereal grains, rye is darker, denser, and has a stronger flavor than wheat. Nutritionally, rye contains more fiber and free sugars than wheat, and its gluten structure is weaker, resulting in denser breads.