Serve cooked rye flakes with maple syrup and sliced bananas as a hearty breakfast cereal, or combine
cooked rye berries with sliced fennel, tomatoes, and chopped basil for a delicious, unusual salad. Rye flour
contains less gluten than wheat flour, so it won’t produce a well-risen loaf of bread
without the addition of some higher-protein flour.
Buying and storing tips
Find prepackaged rye in most natural foods or grocery stores; buy it in bulk for maximum
savings. Store rye in a cool, dry area in a sealed glass or plastic container, because air,
moisture, and sunlight can cause the oils to go rancid.
Rye, 1 cup (120g)
Total Fat: 4.2g
*Excellent source of: Iron (4.5mg), Magnesium (204mg), Selenium (59.6 mcg), Riboflavin (0.42mg), and Folate (101mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.