Grain
Rye
Rye is a hardy northern cereal with earthy, slightly sour flavour used as whole berries, cracked rye, flakes, and dense bread flours. It ferments readily in sourdoughs and pairs with caraway, molasses, and smoked foods. Light, medium, and dark rye flours reflect bran content. Pumpernickel-style meals use coarsely ground whole rye for dark, moist loaves.
Also known as: Roggen, Żyto, Rozh, Råg
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A sample of named types with their own origin and culinary profiles.
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Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 2.3 g
- Saturated Fat 0.5 g
- Trans Fat 0 g
- Monounsaturated Fat 0.53 g
- Polyunsaturated Fat 1.13 g
- Cholesterol 0 mg
- Sodium 5.14 mg
- Salt 0.01 g
- Total Carbohydrate 70.9 g
- Dietary Fibre 5.96 g
- Total Sugars 1.06 g
- Complex / starch 55.4 g
- Protein 10.7 g
- Water 11.1 g
- Energy 365 kcal
- Water 11.1 g
- Carbohydrates 70.9 g
- Sugars 1.06 g
- Monosaccharides 0.74 g
- Disaccharides 0.32 g
- Starch 55.4 g
- Amylose 13.9 g
- Amylopectin 41.5 g
- Digestible Starch 47.1 g
- Resistant Starch 5.54 g
- Fibre 5.96 g
- Soluble Fibre 2.09 g
- Insoluble Fibre 3.87 g
- Protein 10.7 g
- Plant Protein 10.2 g
- Fat 2.3 g
- Saturated Fat 0.5 g
- Monounsaturated Fat 0.53 g
- Polyunsaturated Fat 1.13 g
- Vitamins 59.7 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.29 mg
- Vitamin B2 — Riboflavin 0.1 mg
- Vitamin B3 — Niacin 3.81 mg
- Vitamin B5 — Pantothenic Acid 0.57 mg
- Vitamin B6 0.23 mg
- Vitamin B7 — Biotin 2.8 µg
- Vitamin B9 — Folate 27.4 µg
- Vitamin C 2 mg
- Vitamin E 0.72 mg
- Vitamin K 1.8 µg
- Minerals 204 mg
- Major Minerals 197 mg
- Trace Minerals 6.5 mg
- Salt 0.01 g
- Sodium Chloride 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.29 · vitamin-b2-riboflavin: 0.1 · vitamin-b3-niacin: 3.81 · vitamin-b5-pantothenic-acid: 0.57 · vitamin-b6: 0.23 · vitamin-b7-biotin: 2.8 · vitamin-b9-folate: 27.4 · vitamin-e: 0.72 · vitamin-k: 1.8 ·
Minerals
Sodium: 5.14 · Potassium: 156 · Calcium: 36 · Iron: 1.1 · Zinc: 0.4 · Iodine: 5 ·
Dry grains are starch-forward with bran fibre when whole; refining strips fibre and some minerals.
Grading systems
Grades are placed along a shared scale so systems can be compared side by side.
History
Rye spread from western Asia into Europe as a resilient cool-climate bread cereal.
Rye bread became a staple across northern and eastern Europe where wheat struggled.
Dense rye loaves and crispbreads defined Nordic, Baltic, and German grain cookery.
Roller milling graded rye flours for commercial bakeries while wholemeal traditions continued.