Calories in rye berries
A typical serving of rye berries provides about 152 calories. Here are the full macros and nutrition facts.
Per serving · 1/4 cup dry (45 g)
Calories
152kcal
Protein
4.6g
Carbs
34.2g
Fat
0.7g
Per 100 g
| Calories | 338 kcal |
| Protein | 10.3 g |
| Carbs | 75.9 g |
| Fat | 1.6 g |
| Saturated fat | 0.2 g |
| Fiber | 15.1 g |
| Sugars | 1 g |
| Sodium | 2 mg |
Data based on Open Food Facts and public nutrition databases.
Rye is a whole grain cereal with a deep, earthy flavor. Its berries are dense and very rich in fiber.
Nutritional benefits
- Excellent for colon health
- Helps control insulin levels
- Contains lignans, which protect against diseases
How to prepare it
- 1.Requires mandatory overnight soaking
- 2.Simmer on low heat for 45-60 minutes
- 3.Add to salads for a 'crunchy' and chewy touch
Lighter alternatives
Whole wheat
Milder and more familiar flavor
Barley
Similar texture but less dense
Oats
Easier to digest
Healthy tip
It's one of the best grains for diabetics due to its very low glycemic index.
Frequently asked questions
Is it very hard to cook?
It takes time, but cooking large batches and freezing them is an excellent strategy.
Does it contain gluten?
Yes, rye contains gluten, although less than common wheat.
How is it different from rye bread?
The whole berry retains all the fiber and nutrients sometimes lost in the processed flour of bread.