Group · Starchy foods
Rye
Rye is a hardy cereal grown for centuries in the cold regions and poor soils of Northern and Eastern Europe. It comes in several forms: whole grains, flakes, flour for bread (the famous rye bread) or blended with other cereals. Appreciated for its slightly sour taste and dark colour, rye fits perfectly into a balanced diet. With around 332 kcal per 100 g, it has interesting nutrition facts: it is rich in complex carbohydrates, provides nearly 11.1 g of plant protein and above all a good amount of fibre. It is a nutrient-dense starchy food, ideal for varying your sources of cereals day to day.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 332 kcal |
| Kilojoules | 1400 kJ |
| Protein | 11,1 g |
| Carbohydrate | 60,8 g |
| Fat | 1,7 g |
| Fibre | 15,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese2,58 mg129 %
- Phosphorus332 mg47 %
- Copper0,37 mg37 %
- Magnesium110 mg29 %
- Vitamin B10,32 mg29 %
- Vitamin B34,27 mg27 %
- Zinc2,65 mg27 %
- Potassium510 mg26 %
- Vitamin B9dietary folate equivalents38 µg
See the other 12 nutrients
- Vitamin B51,46 mg24 %
- Vitamin B60,29 mg21 %
- Iron2,63 mg19 %
- Vitamin B20,25 mg18 %
- Vitamin K15,9 µg8 %
- Selenium4,25 µg8 %
- Vitamin E0,85 mg7 %
- Omega-6 LA0,68 g7 %
- Omega-3 ALA0,09 g4 %
- Calcium24 mg3 %
- Iodine2,7 µg2 %
- Vitamin A0,58 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Rye has many culinary uses. As whole grains, it is cooked like a risotto or added to hearty salads after about 45 minutes of cooking. As flakes, it enriches your morning muesli, and as rye flour, it makes dense, tasty breads. A reasonable portion of rye bread is around 50 to 80 g, or two slices, to be adjusted to your activity and goals.
Key nutrients: rye stands out for its richness in fibre (over 15.1 g per 100 g), which promotes fullness and good digestive transit. It also provides plant protein, magnesium, iron, zinc and B vitamins. Its glycaemic index is generally more moderate than that of refined cereals, especially as whole grains or sourdough bread, which makes it an ally for keeping energy levels steady.
- Smart pairings: combine rye with vegetables, pulses or a little fromage frais for a complete, filling meal.
- Storage: keep the flour and grains in an airtight container, away from damp and light.
- Cooking: favour gentle methods to preserve the nutritional qualities, as explained in our article on gentle cooking.
For active people: rye is an excellent source of slow-release complex carbohydrates. Eaten a few hours before exercise, it provides lasting energy without a sudden blood sugar spike. After training, pair it with a source of protein (egg, fish, fromage blanc) to support muscle recovery. To top up your protein intake, you can also draw inspiration from ideas for protein snacks.
Weight control: like all starchy foods, rye is high in calories by dry weight, but its richness in fibre helps you manage your appetite better. Just watch the quantities and limit rye breads loaded with butter or cured meats. You can compare its figures with other foods using the calorie table. To explore other hardy cereals, take a look at barley or discover the whole family of starchy foods.
Finally, a warning: rye contains gluten, so it is not suitable if you have an intolerance.