Rye grain
FDC 168884cup (169 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +2 vs Grains & pasta medianRye grain scores 66 of 100, placing it in the Good band and 21 of 60 in Grains & pasta, and its dietary fiber content does the heavy lifting at 54% DV per serving, the highest reading in its profile. Magnesium follows at 26% DV and protein at 21% DV, giving whole rye a denser nutrient spread than most refined grains.
Rye is the backbone of dense European breads and crispbreads, and its assertive, slightly sour flavor holds up well against cured meats and cheese. A cup of the grain is 169 g and 338 calories per 100 g, so it cooks up hearty rather than light, and sodium is essentially negligible at 2 mg per 100 g, leaving seasoning entirely up to the cook.
See how this score is calculated, build a plate around rye grain, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 338 kcal | 17% |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 76 g | 28% |
| Dietary fiber | 15 g | 54% |
| Sugars | 0.98 g | |
| Protein | 10 g | 21% |
| Potassium | 510 mg | 11% |
| Calcium | 24 mg | 2% |
| Iron | 2.6 mg | 15% |
| Magnesium | 110 mg | 26% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.85 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 571 kcal | 29% |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.33 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.4 mg | 0% |
| Carbohydrate | 128 g | 47% |
| Dietary fiber | 26 g | 91% |
| Sugars | 1.7 g | |
| Protein | 17 g | 35% |
| Potassium | 862 mg | 18% |
| Calcium | 41 mg | 3% |
| Iron | 4.4 mg | 25% |
| Magnesium | 186 mg | 44% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1.7 µg | 0% |
| Vitamin E | 1.4 mg | 10% |
Source: USDA FoodData Central · Public domain
FDC 168884Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat, hard red springDensity 67 vs 66Quinoa, cookedDensity 67 vs 66Spelt, cookedDensity 67 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Whole rye berries are cooked much like other intact grains: simmered in water until tender but still chewy, then used in pilafs, grain salads, or soaked and sprouted for a fresher texture. Ground into flour, rye is the backbone of dense breads like pumpernickel and traditional rye loaves, prized for its earthy, slightly sour flavor that is more assertive than wheat. It pairs naturally with caraway seeds, cured meats, and strong cheeses, all common companions in the rye breads of Northern and Eastern Europe.
Whole rye berries keep well stored in an airtight container in a cool, dry pantry, since the intact grain is more stable than flour that has already been milled. Soaking the berries for a few hours before cooking shortens the simmering time. A cup delivers 15.1 grams of fiber, a striking 54% of the Daily Value, along with 10.3 grams of protein (21% DV) and virtually no sodium at just 2 milligrams, making it a good whole-grain base for a hearty grain bowl or side dish.
Frequently asked questions about rye grain
How many calories are in rye grain?
A cup of whole rye grain (169 grams) has 338 calories.
Is rye grain a good source of fiber?
Yes, one cup provides 15.1 grams of fiber, which is 54% of the Daily Value, among the higher fiber counts of common whole grains.
How do you cook whole rye berries?
Simmer them in water until tender but still chewy, similar to cooking farro or wheat berries; soaking beforehand cuts down the cooking time.