Rye grain
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.3 MG | 26% | |
| Riboflavin | 0.3 MG | 19% | |
| Niacin | 4.3 MG | 27% | |
| Pantothenic acid | 1.5 MG | 29% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 38 UG | 10% | |
| Choline, total | 30.4 MG | 6% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.9 UG | 5% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 24 MG | 2% | |
| Iron, Fe | 2.6 MG | 15% | |
| Magnesium, Mg | 110 MG | 26% | |
| Phosphorus, P | 332 MG | 27% | |
| Potassium, K | 510 MG | 11% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 2.7 MG | 24% | |
| Copper, Cu | 0.4 MG | 41% | |
| Manganese, Mn | 2.6 MG | 112% | |
| Selenium, Se | 13.9 UG | 25% |
Nutrition Highlights
- Good source of protein with 10.3g per 100g.
- Very low in fat (1.6g per 100g).
- High in dietary fiber (15.1g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (26% DV).
- Good source of Phosphorus, P (27% DV).
- Good source of Zinc, Zn (24% DV).
About Rye grain
Rye is a hardy, nutrient-dense cereal grain that has been cultivated for thousands of years, particularly in northern and eastern Europe. Known for its robust, earthy flavor and dense texture, rye thrives in poor soil conditions and cooler climates where other grains may struggle. Unlike many refined grains, rye retains its bran and germ, making it a whole grain rich in dietary fiber, particularly a unique type called arabinoxylan, which is known for its high water-binding capacity and positive effects on digestion.
Nutritionally, rye stands out for its impressive fiber content—about 15 grams per 100 grams—which supports healthy digestion, helps regulate blood sugar, and promotes a feeling of fullness. It's also a good source of plant-based protein, B vitamins (especially niacin, thiamin, and folate), and essential minerals like magnesium, phosphorus, and iron. The combination of soluble and insoluble fiber in rye may contribute to improved cholesterol levels and better gut health. For those managing blood sugar, rye's low glycemic index makes it a smart choice compared to more processed grains.
In the kitchen, rye is incredibly versatile. It's most commonly used to make dense, flavorful breads such as pumpernickel and traditional Scandinavian crispbreads. Rye flour can be incorporated into pancakes, muffins, and even pasta for a hearty twist. Whole rye berries can be cooked and added to salads, soups, or grain bowls, offering a chewy texture and nutty taste. Whether you're seeking a nutritious alternative to wheat or simply want to diversify your grain intake, rye is a satisfying and wholesome option.
Compare Rye grain
See how Rye grain compares to other foods:
- Rye grain vs Cornmeal, white, self-rising, bolted, plain, enriched
- Rye grain vs Cornmeal, white, self-rising, bolted, with wheat flour added, enriched
- Rye grain vs Cornmeal, white, self-rising, degermed, enriched
- Rye grain vs Noodles, egg, unenriched, cooked, without added salt
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