Nutritional Value Of Rye

Rye (Secale cereal) belongs to the plant family Poaceae and the genus Secale. This variety of cereal grain has a deep nourishing taste and is the key ingredient for the traditional rye and pumpernickel breads. Originally, rye grew wild, in the eastern and central zones of Turkey and the adjoining areas. Today, cultivated varieties of the same are widely found in Central and Eastern Europe and are the major form of bread cereal in parts of Hungary and the French-German border. They belong to the wheat tribe and are closely related to barley. Rye flour is rich in different nutrients and is particularly a good source of manganese and dietary fiber. With continuous research, more and more people are coming to know about the innumerous health benefits of consuming rye. To know more about the high nutritional value of rye, go through the ‘Food Rating Chart’ given below.

Rye Nutrition Facts

Amount of Rye: 1 cup

Total Weight of Rye: 169 grams

Nutrients	Amount
Basic Components
Protein	24.9 g
Carbohydrates	118 g
Water	18.5 g
Ash	3.4 g
Calories
Total Calories	2370 KJ
Calories From Fat	148 KJ
Calories From Carbohydrate Calories From Protein	1905 KJ 319 KJ
Fiber
Dietary Fiber	24.7 g
Starch	24.7 g
Sugar	1.8 g
Glucose	1.8 g
Sucrose	1.8 g
Fructose	1.8 g
Lactose	1.8 g
Maltose	1.8 g
Galactose	1.8 g
Fats
Total Fat	4.2 g
Saturated Fat	0.5 g
Mono Fat	0.5 g
Poly Fat	1.9 g
Vitamins
Vitamin A	18.6 IU
Vitamin A Retinol Activity Equivalent Beta Carotene	1.7 mcg 11.8 mcg
Thiamin	0.5 mg
Riboflavin	0.4 mg
Niacin	7.2 mg
Vitamin B6	0.5 mg
Betaine	51.4 mg
Choline	51.4 mg
Vitamin E (Alpha Tocopherol)	2.2 mg
Vitamin E (Beta Tocopherol)	2.2 mg
Vitamin E (Gamma Tocopherol) Vitamin E (Delta Tocopherol)	2.2 mg 2.2 mg
Folate	101 mcg
Vitamin K	10.0 mcg
Pantothenic Acid	2.5 mg
Minerals
Calcium	55.8 mg
Copper	0.8 mg
Iron	4.5 mg
Magnesium	204 mg
Manganese	4.5 mg
Phosphorus	632 mg
Potassium	446 mg
Selenium	59.7 mcg
Sodium	10.1 mg
Zinc	6.3 mg
Saturated Fats
16:0 Palmitic	458 mg
18:0 Stearic	15.2 mg
Mono Fats
18:1 Oleic	473 mg
Poly Fats
18:2 Linoleic	1619 mg
18:3 Linolenic	265 mg
Other Fats
Omega 3 Fatty Acids	265 mg
Omega 6 Fatty Acids	1619 mg
Amino Acids
Alanine	1202 mg
Arginine	1374 mg
Aspartate	1989 mg
Cystine	556 mg
Glutamate	6188 mg
Glycine	1185 mg
Histidine	620 mg
Isoleucine	928 mg
Leucine	1656 mg
Lysine	1022 mg
Methionine	419 mg
Phenylalanine	1139 mg
Proline	2520 mg
Serine	1151 mg
Threonine	899 mg
Tryptophan	260 mg
Tyrosine	573 mg
Valine	1263 mg

Buying & Storing Tips

Rye can be availed commercially in prepackaged containers as well as in bulk bins.
To ensure the cereal’s maximum freshness, make sure that the bins containing it are covered properly and the store has a good product turnover. Also, check for any evidence of moisture, while purchasing rye in bulk or in packaged containers.
While purchasing rye bread, always read the labels carefully, as sometimes, what is labeled as ‘rye bread’ is actually wheat bread, colored with caramel coating.
The best way to store rye is by placing it in an airtight container, in a cool, dry and dark place. This way, it can be preserved for several months.

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