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
676 kcal
% Daily Value*
Total Fat 3.2g
4%
Saturated Fat 0.4g
2%
Cholesterol 0mg
0%
Sodium 4mg
0%
Total Carbohydrate 151.8g
50%
Dietary Fiber 30.2g
108%
Total Sugars 2g
Protein 20.6g
42%
Vitamin D 0mcg
0%
Calcium 48mg
4%
Iron 5.2mg
28%
Potassium 1020mg
22%
* 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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