✦ Lower GI than wheat
✦ Pentosan soluble fibre
✦ Manganese and magnesium
✦ Strong satiety effect
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.
🍳
Preparation note
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.
Sources:
CoFID 2021
Where Rye (Grain) Stands Out
Macronutrients per 100g
1,506
kJ
Energy
10.3
g
Protein
76.0
g
Carbs
15.1
g
Fibre
1.60
g
Fat
0.70
g
Sugars
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| 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 | — | |
| Isoleucine | 0.412 g | — | |
| Alanine | 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 based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.