Food guide

Rye Berries

Whole rye kernels simmered like wheat berries, with a dense fibre content and a slightly sour flavour.

Whole GrainsFibre-RichPlant-Based

Rye Berries, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of rye berries, dry for fair comparison. Typical serving: 50 g dry — 169 kcal per 50 g serving.

Nutrition information for Rye Berries
Nutrient	Per 100 g	Per serving (50 g)	Per 100 kcal
Energy	338 kcal	169 kcal	100 kcal
Protein	10.4 g	5.2 g	3.1 g
Carbohydrate	76 g	38 g	22.5 g
Fat	1.6 g	0.8 g	0.5 g
Fibre	15.2 g	7.6 g	4.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of rye berries, with a typical serving and FDA Daily Value for adults.

Micronutrients for Rye Berries
Nutrient	Per 100 g	Per serving (50 g)	% DV
Vitamins
Vitamin A	1 µg	0.5 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.85 mg	0.43 mg	6%
Vitamin K	5.9 µg	3 µg	5%
Thiamin	0.32 mg	0.16 mg	27%
Riboflavin	0.25 mg	0.13 mg	19%
Niacin	4.3 mg	2.2 mg	27%
Vitamin B6	0.29 mg	0.14 mg	17%
Folate	38 µg	19 µg	10%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	1.5 mg	0.75 mg	30%
Choline	30.4 mg	15.2 mg	6%
Minerals
Calcium	24 mg	12 mg	2%
Iron	2.6 mg	1.3 mg	14%
Magnesium	110 mg	55 mg	26%
Phosphorus	332 mg	166 mg	27%
Potassium	510 mg	255 mg	11%
Sodium	2 mg	1 mg	<1%
Zinc	2.7 mg	1.4 mg	25%
Selenium	13.9 µg	7 µg	25%
Copper	0.37 mg	0.19 mg	41%
Manganese	2.6 mg	1.3 mg	113%

Source: USDA FoodData Central — Rye grain

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat rye berries?

Useful fibre in a familiar, everyday food.
Whole rye kernels simmered like wheat berries, with a dense fibre content and a slightly sour flavour.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Mushrooms, Dill, Yogurt.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.