Rye Berries: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of rye berries has 187 calories, 7.7 g fiber and 0 mg vitamin C. Full rye berries nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Rye berries contain 187 calories per 1 cup cooked (170 g), providing 6.8 g of protein and 7.7 g of fiber. With a glycemic index of about 34, they are a low-sugar option, containing only 0.8 g of sugar.
This page provides comprehensive information on the nutritional profile of rye berries, focusing on their benefits per serving. It includes details on calories, macronutrients, and how they compare to other grains.
Rye Berries Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the key nutrients found in rye berries per 1 cup cooked (170 g) and per 100 g serving.
Values are for 1 cup cooked (170 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 187 | 110 | 9% |
| Protein | 6.8 g | 4.0 g | 14% |
| Carbohydrates | 39.1 g | 23.0 g | 14% |
| Fiber | 7.7 g | 4.5 g | 27% |
| Sugar | 0.8 g | 0.5 g | - |
| Fat | 1.4 g | 0.8 g | 2% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 162 mg | 95 mg | 3% |
| Magnesium | 68 mg | 40 mg | 16% |
| Iron | 2.21 mg | 1.30 mg | 12% |
About 80% of rye berries calories come from carbohydrates, 14% from protein and 6% from fat.
Rye Berries by Health Goal
The by-goal ratings section evaluates how rye berries align with various dietary goals, highlighting their benefits for specific nutritional needs.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 187 calories per serving with 7.7 g fiber for fullness |
| Blood sugar / diabetes | Moderate | Glycemic load of about 11 per serving |
| Immunity | Fair | Provides 0 mg vitamin C (0% DV) |
| Digestion | Excellent | 7.7 g fiber per serving supports regularity |
| Heart health | Good | Potassium (162 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (6.8 g); best as a vitamin-rich choice, not a protein source |
Rye Berries and Blood Sugar
Glycemic index: 34. Glycemic load: 11 per serving.
Rye Berries has a glycemic index of about 34 and a glycemic load of around 11 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Rye Berries Compares to Other Grains
In the comparison table, rye berries are analyzed alongside other grains, allowing for an easy assessment of their nutritional advantages.
| Grain (per 100 g) | Calories | Protein (g) | Fiber (g) | Carbs (g) |
|---|---|---|---|---|
| Rye Berries | 110 | 4.0 | 4.5 | 23.0 |
| Barley | 123 | 2.3 | 3.8 | 28.2 |
| Wheat Berries | 125 | 5.0 | 4.0 | 27.0 |
| Farro | 130 | 5.0 | 3.5 | 26.0 |
Rye Berries Myths, Checked
Rye is gluten-free , False. Rye contains gluten and is not safe for people with celiac disease.
Rye berries and rye flour are interchangeable , Misleading. Whole rye berries are chewy grains; flour is ground rye used for bread.
How to Track Rye Berries
Grains swell as they cook, so a cup of cooked rye berries is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log rye berries accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of rye berries?
One cup of cooked rye berries contains 187 calories, making it a nutritious addition to meals without excessive caloric intake.
Is rye berries good for weight loss?
Rye berries can be beneficial for weight loss due to their high fiber content of 7.7 g per cup, which aids in satiety and digestion.
Can people with diabetes eat rye berries?
People with diabetes may include rye berries in their diet, as they have a low glycemic index of about 34, which helps manage blood sugar levels.
How much fiber is in rye berries?
Rye berries are rich in fiber, providing 7.7 g per cup cooked, which supports digestive health and can help maintain a healthy weight.
Is rye berries high in sugar?
Rye berries are low in sugar, containing only 0.8 g per cup, making them a suitable option for those monitoring their sugar intake.
What are rye berries?
Rye berries are whole grains derived from rye, known for their nutty flavor and high nutritional value, including essential minerals like magnesium and iron.
Key Takeaways
- Rye berries provide 187 calories per 1 cup cooked.
- They contain 6.8 g of protein and 7.7 g of fiber.
- Rye berries have a low glycemic index of about 34.
- They contain only 0.8 g of sugar per serving.
- Rye berries are rich in magnesium, providing 68 mg per cup.
- They offer 2.21 mg of iron, contributing to daily mineral needs.
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