Rye
How Many Calories in Rye? Nutrition Facts and Benefits
Rye (Secale cereale) is a hardy cereal grain widely cultivated in Northern and Eastern Europe. Known for its earthy flavor, rye is used as whole rye berries, flour, and sourdough breads, as well as in crackers and beverages. It’s naturally high in fiber and key minerals, and when eaten as a whole grain, it contributes to satiety and metabolic health.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked rye berries) | 124 kcal | 27.5 g | 4.2 g | 1.0 g | 4.6 g | 2 mg |
| 2 | 1 cup cooked (~200 g) | 248 kcal | 55 g | 8.4 g | 2.0 g | 9.2 g | 4 mg |
Health Benefits of Rye
- High in dietary fiber (notably arabinoxylans), supporting digestive health and regularity.
- Provides key nutrients such as manganese, magnesium, phosphorus, and B vitamins.
- May help improve satiety and weight management due to its high fiber content.
- Whole-grain rye can support heart health and help reduce LDL cholesterol.
- Typically has a gentler impact on blood sugar than refined wheat products.
Tips for Enjoying Rye
- Cook rye berries (soak, then simmer) for salads, grain bowls, soups, or hearty porridges.
- Choose whole-grain or sourdough rye breads; check labels for high rye content and minimal added sugars.
- Combine with protein (eggs, legumes, fish) and vegetables to build balanced meals.
- Use rye flour in breads, crackers, or pancakes; mix with wheat flour for a lighter texture.
- If you have celiac disease or gluten sensitivity, avoid rye and opt for gluten-free grains.