About Rye
Rye is a hardy cereal grain that has been a staple food in Northern and Eastern European cuisines for centuries. Known for its distinctive flavor and high nutritional value, rye contains more fiber and less gluten than wheat, making it an excellent choice for those seeking healthier grain alternatives.
Nutrition Facts
Calories
338 kcal
% Daily Value*
Total Fat 1.6g
2%
Saturated Fat 0.2g
1%
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrate 75.9g
25%
Dietary Fiber 15.1g
54%
Total Sugars 1g
Protein 10.3g
21%
Vitamin D 0mcg
0%
Calcium 24mg
2%
Iron 2.6mg
14%
Potassium 510mg
11%
* 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.
Nutritional Benefits
- Exceptionally high in fiber, particularly soluble fiber
- Rich in essential minerals including manganese and phosphorus
- Contains unique bioactive compounds with potential health benefits
- Lower glycemic index compared to wheat products
Cooking Tips
To cook rye berries, rinse thoroughly and combine with water in a 3:1 ratio (water to rye). Bring to a boil, then reduce heat and simmer covered for about 60 minutes or until tender but still chewy. Let stand for 5 minutes before serving. Rye can be used in breads, porridges, or as a hearty addition to salads and soups.
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