scored 86/100
Rye is a hardy cereal grain rich in soluble fiber, particularly beta-glucans, and contains unique polyphenols that support metabolic health and longevity. It has a lower glycemic index than wheat and offers distinctive nutritional benefits for cardiovascular and gut health.
30.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 86.
Rye (Secale cereale) is an ancient grain native to Central Asia, traditionally cultivated in Northern and Eastern Europe where it remains a dietary staple. Unlike wheat, rye thrives in poor soil conditions and cooler climates, making it historically important for food security. Nutritionally, rye stands out for its exceptional soluble fiber content, particularly beta-glucans (3-8% of grain weight), which are scientifically documented to lower cholesterol and improve glycemic control. Rye also contains alkylresorcinols, unique polyphenolic compounds found predominantly in rye that possess antioxidant and anti-inflammatory properties. The grain provides substantial amounts of manganese, phosphorus, and B vitamins, supporting bone metabolism and energy production. Whole grain rye has a glycemic index 15-20 points lower than whole wheat, making it advantageous for blood sugar regulation and insulin sensitivity—critical factors in longevity and disease prevention. The fermentation of rye during bread-making enhances bioavailability of minerals and reduces anti-nutritional factors. Traditional consumption patterns in rye-eating populations show associations with lower cardiovascular disease rates and improved metabolic markers.
Beta-glucans in rye form viscous solutions in the digestive tract, binding LDL cholesterol and promoting its excretion, thereby reducing circulating cholesterol levels and atherosclerosis risk
High soluble fiber content slows gastric emptying and glucose absorption, reducing post-prandial blood sugar spikes and improving insulin sensitivity over time
Rye fiber, particularly arabinoxylan, serves as prebiotic substrate for beneficial bacteria, promoting butyrate production which strengthens intestinal barrier function and reduces inflammation
Alkylresorcinols and other polyphenols in rye neutralize free radicals and modulate inflammatory pathways, protecting cellular structures from oxidative damage
Rye's high fiber and protein content activates stretch receptors in the stomach and triggers satiety hormones (GLP-1, PYY), reducing overall caloric intake
Rye's high satiety and moderate glycemic load make it ideal for lunch, providing stable energy and reducing afternoon hunger without impairing evening melatonin production if consumed later
Breaks a fast
While rye can be consumed at any time, pairing with protein and healthy fats at lunch optimizes both satiety hormones and glucose control; consuming at dinner is acceptable but best 2-3 hours before sleep
Per 100 g of the default form. Bars show how much higher or lower rye is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Rye is classified as a grain. Rye is a hardy cereal grain rich in soluble fiber, particularly beta-glucans, and contains unique polyphenols that support metabolic health and longevity.
Rye scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 5.2 g of protein (~10% of the 50 g daily value).
Yes — it's a high-fiber food. A 50 g serving provides about 7.6 g of fiber (~27% of the 28 g daily value).
In a 50 g serving, rye is highest in Manganese (~56% DV), Vitamin B6 (~43% DV), Copper (~20% DV), Thiamin (~13% DV), Magnesium (~13% DV).
Yes — Rye is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Not really. A 50 g serving has about 30.4 g of net carbs (37.9 g total minus 7.6 g fiber).
Best in the midday. Rye's high satiety and moderate glycemic load make it ideal for lunch, providing stable energy and reducing afternoon hunger without impairing evening melatonin production if consumed later
A typical serving is around 50 g (~169 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating rye alongside several other grain sources.
Rye pairs nicely with: Pair rye bread with fermented foods (sauerkraut, kimchi) because fermentation enhances mineral bioavailability and the combination promotes beneficial gut microbiota diversity; Combine rye with legumes (lentils, beans) because they create a complete amino acid profile and the combined fiber supports sustained glucose regulation; Pair rye with fatty fish (salmon, mackerel) because omega-3s synergize with rye's anti-inflammatory compounds to amplify cardiovascular benefits; Mix rye with berries because polyphenols in both foods have complementary antioxidant mechanisms and enhance absorption of each other's bioactive compounds.
Encyclopedia entries that supply the same signature nutrients rye contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients ryecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.