scored 69/100
Triticale is a hybrid grain combining wheat and rye, offering high protein content and notable mineral density. It provides sustained energy and micronutrients beneficial for metabolic and bone health.
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 69.
Triticale is a modern grain hybrid created in the 1870s by crossing wheat and rye, combining desirable traits from both parents. It delivers 13g of protein per 100g—higher than many common grains—along with exceptional mineral content including phosphorus (358mg), magnesium (130mg), and manganese (3.21mg). These minerals are crucial for bone mineralization, energy metabolism, and antioxidant defense. Triticale contains beta-glucans and pentosan compounds inherited from rye, which support cardiovascular and glycemic health. Its nutrient density makes it particularly valuable for aging populations seeking to maintain muscle mass and bone density while managing blood sugar stability. The grain's lower sodium and balanced potassium content support cardiovascular regulation. Though whole grain triticale data is limited compared to wheat or barley, its superior micronutrient profile and moderate glycemic impact position it as an underutilized longevity grain. Best consumed as whole grain to maximize fiber and bioactive retention.
Phosphorus and magnesium are essential cofactors for hydroxyapatite crystallization and osteoblast activity, directly building bone matrix while regulating calcium homeostasis
Rye-derived pentosans and beta-glucans slow gastric emptying and reduce glucose spikes by increasing viscosity in the small intestine, improving insulin sensitivity
13g protein per 100g provides amino acids for muscle protein synthesis; zinc (3.45mg) and manganese support protein metabolism and mitochondrial function
High potassium-to-sodium ratio (332:5) reduces blood pressure; beta-glucans lower LDL cholesterol by binding bile acids in the intestine
Triticale's sustained carbohydrate release and protein content make it ideal for midday meals to support stable afternoon energy and mental focus; the mineral load supports afternoon metabolic processes
Breaks a fast
Can be consumed anytime as part of balanced meals; avoid immediately before high-intensity exercise due to slower digestion compared to refined grains
Per 100 g of the default form. Bars show how much higher or lower triticale is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Triticale is classified as a grain. Triticale is a hybrid grain combining wheat and rye, offering high protein content and notable mineral density.
Triticale scores 69/100 in Formulate, making it a moderate 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 6.5 g of protein (~13% of the 50 g daily value).
Not really. A 50 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 50 g serving, triticale is highest in Manganese (~70% DV), Vitamin B6 (~39% DV), Copper (~25% DV), Thiamin (~17% DV), Zinc (~16% DV).
Yes — Triticale 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 36.1 g of net carbs (36.1 g total minus 0 g fiber).
Best in the midday. Triticale's sustained carbohydrate release and protein content make it ideal for midday meals to support stable afternoon energy and mental focus; the mineral load supports afternoon metabolic processes
A typical serving is around 50 g (~168 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 triticale alongside several other grain sources.
Triticale pairs nicely with: Pair with legumes (lentils, chickpeas) because together they create a complete amino acid profile with all essential amino acids, improving protein quality for muscle maintenance; Combine with vitamin C sources (citrus, bell peppers) because ascorbic acid enhances non-heme iron absorption from the grain (2.57mg iron per 100g); Mix with omega-3 rich foods (ground flaxseed, walnuts) because fat-soluble nutrient absorption is enhanced when healthy fats accompany mineral-dense grains; Pair with cruciferous vegetables (broccoli, Brussels sprouts) because compounds in both support phase-2 detoxification enzymes and provide complementary phytonutrients.
Encyclopedia entries that supply the same signature nutrients triticale contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients triticalecontributes 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.