Rye grain (whole rye berries) is one of the few cereals associated with a meaningfully lower glycaemic response than wheat, due to its high pentosan soluble fibre content and different starch structure. Whole rye provides excellent fibre, manganese, phosphorus, magnesium, B vitamins, and useful iron. It contains gluten.
Soak overnight and simmer for 45-60 minutes; cooked rye berries have a pleasantly chewy texture and work well in grain salads, soups, and as a side grain.
Where Rye (Grain) Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Chromium | 7.00 µg | 18% | |
| Glutamic acid | 3.09 g | — | |
| Aspartic acid | 0.773 g | — | |
| Leucine | 0.711 g | — | |
| Proline | 0.567 g | — | |
| Valine | 0.525 g | — | |
| Arginine | 0.515 g | — | |
| Phenylalanine | 0.505 g | — | |
| Serine | 0.464 g | — | |
| Alanine | 0.412 g | — | |
| Isoleucine | 0.412 g | — | |
| Glycine | 0.361 g | — | |
| Tyrosine | 0.361 g | — | |
| Threonine | 0.340 g | — | |
| Lysine | 0.309 g | — | |
| Methionine | 0.268 g | — | |
| Histidine | 0.247 g | — | |
| Cysteine | 0.185 g | — | |
| Tryptophan | 0.124 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →