• You are here: Home > eXpert Advice > Health Notes

View Basket / Checkout

Rye

Illustration

Preparation, uses, and tips

Serve cooked rye flakes with maple syrup and sliced bananas as a hearty breakfast cereal, or combine cooked rye berries with sliced fennel, tomatoes, and chopped basil for a delicious, unusual salad. Rye flour contains less gluten than wheat flour, so it won’t produce a well-risen loaf of bread without the addition of some higher-protein flour.

Buying and storing tips

Find prepackaged rye in most natural foods or grocery stores; buy it in bulk for maximum savings. Store rye in a cool, dry area in a sealed glass or plastic container, because air, moisture, and sunlight can cause the oils to go rancid.

Varieties

Rye is found in cereals and in baked goods like biscuits and breads. It is also available flaked, cracked, or as a whole grain or flour. Dark and coarsely ground rye is called pumpernickel flour.

Nutrition Highlights

Rye, 1 cup (120g)
Calories: 566
Protein: 25g
Carbohydrate: 117g
Total Fat: 4.2g
Fiber: 24.7g
*Excellent source of: Iron (4.5mg), Magnesium (204mg), Selenium (59.6 mcg), Riboflavin (0.42mg), and Folate (101mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.