Rye
A dense whole grain with a notably higher fiber and lower glycemic impact than wheat, especially in its whole-kernel form.
Heart Health
Gut Health
Energy
Rye provides fiber, manganese, and B vitamins. Rye supports digestion and heart health. Use in breads, crackers, or as a grain side dish.
Rye
Per
1 cup, cooked whole rye berries (172g)
Calories
NA
Vitamin K
NA
Vitamin A
NA
Vitamin C
NA
Vitamin B12
NA
Vitamin D
NA
Iron
NA
Magnesium
NA
Potassium
NA
Calcium
NA
Fiber
NA
Nutrition Highlights
Fiber, manganese, lignans, magnesium
Fuhrman ANDI chart (rye bread, 2 slices), our serving is whole rye berries, not bread
Nutrition Density Score (ANDI Score)
20
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Use whole rye berries or coarse rye flour over refined rye flour, most commercial rye bread is heavily diluted with wheat flour and offers less of rye's distinct fiber benefit.
Absorption Boost
Vitamin C foods, improves absorption of rye's non-heme iron
Legumes, rounds out the amino acid profile
Use Caution If
You have celiac disease or gluten sensitivity, rye contains gluten
You're newly increasing fiber intake, introduce gradually
Storage
Store whole rye berries in an airtight container in a cool, dry place; keeps for up to a year.
Biomarkers to Track
Subjective
(Daily)
Satiety and digestive comfort
Energy stability
Objective
(Quarterly)
Fasting blood glucose
LDL cholesterol