scored 86/100
Rye grain is a hardy cereal crop rich in fiber, protein, and minerals, offering superior blood sugar control and digestive health benefits compared to common wheat.
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 cereal) is an ancient grain cultivated across Northern Europe and Asia for millennia, traditionally valued for its resilience in poor soil conditions. Unlike wheat, rye contains significantly higher levels of soluble fiber, particularly arabinoxylan and beta-glucans, which slow gastric emptying and reduce postprandial glucose spikes. With 15.1g of fiber per 100g—among the highest of all grains—rye supports prebiotic fermentation, enhancing short-chain fatty acid production in the colon. Its mineral profile is notably dense: phosphorus (332mg) and magnesium (110mg) support bone mineralization and metabolic function, while potassium (510mg) aids cardiovascular regulation. Rye also contains lignans and phenolic compounds with antioxidant activity, contributing to systemic inflammation reduction. The grain's unique pentosan content binds bile acids, potentially improving cholesterol metabolism. For longevity, rye's combination of high fiber, resistant starch potential when cooled, and micronutrient density makes it particularly valuable for metabolic health, microbiome diversity, and sustained energy without blood sugar dysregulation.
High soluble fiber content (arabinoxylan, beta-glucans) slows glucose absorption and reduces postprandial insulin spikes, improving insulin sensitivity over time
Soluble fiber ferments in the colon, promoting beneficial bacteria (Faecalibacterium, Roseburia) and increasing short-chain fatty acid production, which supports colonocyte health and reduces inflammation
Pentosan compounds bind bile acids, increasing their fecal excretion and upregulating hepatic cholesterol clearance; fiber reduces LDL oxidation
High fiber and protein content delay gastric emptying, prolonging postprandial satiety signals via CCK and GLP-1 secretion
Phenolic compounds (ferulic acid, caffeic acid) and lignans act as antioxidants and polyphenols stimulate anti-inflammatory microbial metabolites
Midday consumption allows digestive function to be at peak efficiency and provides sustained energy through the afternoon without interfering with sleep quality. The high fiber content maximizes satiety during the post-meal period when caloric demands are typically highest.
Breaks a fast
Morning consumption is also acceptable for sustained energy and blood sugar stability. Rye should always be consumed with adequate water (250ml per 25g serving) to optimize fiber hydration and digestive tolerance.
Per 100 g of the default form. Bars show how much higher or lower rye grain is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Rye Grain is classified as a grain. Rye grain is a hardy cereal crop rich in fiber, protein, and minerals, offering superior blood sugar control and digestive health benefits compared to common wheat.
Rye Grain 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 grain is highest in Manganese (~56% DV), Vitamin B6 (~43% DV), Copper (~20% DV), Magnesium (~13% DV), Phosphorus (~13% DV).
Yes — Rye Grain 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. Midday consumption allows digestive function to be at peak efficiency and provides sustained energy through the afternoon without interfering with sleep quality. The high fiber content maximizes satiety during the post-meal period when caloric demands are typically highest.
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 grain alongside several other grain sources.
Rye Grain pairs nicely with: Pair with legumes (lentils, chickpeas) because complementary proteins create a complete amino acid profile, and combined fiber enhances prebiotic synergy; Combine with vitamin C sources (citrus, berries, bell peppers) because ascorbic acid enhances iron and zinc bioavailability from rye's mineral-rich bran; Mix with healthy fats (olive oil, nuts, seeds) because fat-soluble antioxidants and polyphenols require lipid vehicles for absorption and microbial fermentation; Pair with fermented foods (sauerkraut, miso, kefir) because existing probiotics colonize the prebiotic substrate created by rye's soluble fiber.
Encyclopedia entries that supply the same signature nutrients rye grain contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients rye graincontributes 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.