Rye grain

Rye 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.