Rye Flour Nutrition Benefits and Facts

Nutritional summary

Rye flour is consistently linked to improved glycemic control (the management of blood sugar and insulin levels) due to its high fiber content, which slows the digestion and absorption of carbohydrates .
Whole-grain rye flour contains significant amounts of dietary fiber, which supports gastrointestinal function and is associated with a reduced risk of developing type 2 diabetes and cardiovascular disease .
Consumption of whole grains like rye is well-established as a way to increase satiety (the feeling of fullness) and may help regulate appetite-related hormones such as ghrelin .
Early research suggests that specific dietary patterns including rye bread in early life may be associated with a lower risk of advanced prostate cancer later in life, though more evidence is needed to confirm this link .

Interesting fact

Rye was long considered a weed in wheat fields until its ability to thrive in poor, cold soils led to its cultivation as a staple crop in Northern and Eastern Europe.

Standout nutrients

SUPER

SOURCE

Molybdenum

EPIC

SOURCE

Dietary fibre

SUPER

SOURCE

Manganese

SUPER

SOURCE

Magnesium

292

kcal per 100g

Protein7.69g

Fat1.65g

Carbs64.7g

Fiber15.3g

Sugar1.73g

Fat breakdown

Polyunsat0.59g

Monounsat0.14g

Saturated0.21g

Seasonality

Not available

Diet

VeganVegetarianPescatarianDairy Free

Sustainability

Lighter footprint

Rye is a hardy crop that requires fewer pesticides and less water than many other cereal grains.

Confidencemedium

Storage

Airtight Container

6–12 months

Store in a cool, dark place to prevent the natural oils from turning rancid.

Freeze

1–2 years

Extends freshness significantly.

Flavour

Data & Sources

Harmonized from 2 validated sources

French Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Effect of rye consumption on markers of glycemic control: evidence on the “rye factor”: a systematic review and meta-analysis of randomized controlled trials - PMC

[1]pmc.ncbi.nlm.nih.gov

Effects of Whole Grain Intake, Compared with Refined ... - PMC - NIH

[2]pmc.ncbi.nlm.nih.gov

The Chemical Composition and Baking Quality of Rye Flour from Grain with Organic Production - PMC

[3]pmc.ncbi.nlm.nih.gov

Whole Grain Intake and Mortality from All Causes, Cardiovascular Disease, and Cancer: A Meta-Analysis of Prospective Cohort Studies - PMC

[7]pmc.ncbi.nlm.nih.gov

Rye Bread Consumption in Early Life and Reduced Risk of Advanced Prostate Cancer - PMC

[8]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

61.3

Version

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