Rye Berries vs Wheat Berries: Calories and Nutrition Compared (2026)

Rye berries have 338 calories and 10.3 g of protein, while wheat berries have 327 calories and 12.6 g of protein. Wheat berries are higher in protein and lower in calories.

Rye berries and wheat berries are both whole grains that offer various nutritional benefits. This comparison will highlight their differences in calories, protein, carbohydrates, and fiber.

What Is the Difference Between Rye Berries and Wheat Berries?

Rye berries are the whole, unprocessed seeds of the rye plant, known for their nutty flavor and chewy texture. They are a good source of fiber and essential nutrients. Wheat berries are the whole kernels of wheat, containing the bran, germ, and endosperm. They provide a hearty texture and are rich in protein and fiber.

Rye Berries vs Wheat Berries: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of rye berries and wheat berries.

Nutrient (per 100 g)	Rye berries (grain)	Wheat berries (grain)
Calories	338 kcal	327 kcal
Protein	10.3 g	12.6 g
Carbs	75.9 g	71.2 g
Sugar	1.0 g	0.4 g
Fat	1.6 g	1.5 g
Fiber	15.1 g	12.2 g
Sodium	2 mg	2 mg

Which Is Better, Rye Berries or Wheat Berries?

For weight loss: Rye berries contain 338 calories per 100 g, while wheat berries contain 327 calories. Wheat berries have fewer calories.

For muscle and protein: Wheat berries provide 12.6 g of protein per 100 g, compared to 10.3 g in rye berries. Wheat berries are higher in protein.

For low-carb or low-sugar: Rye berries have 75.9 g of carbohydrates and 1.0 g of sugar, while wheat berries have 71.2 g of carbohydrates and 0.4 g of sugar. Wheat berries have lower sugar.

How to Track Rye berries and Wheat berries Accurately

It's easy to misjudge portion sizes and macros when comparing whole grains. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified nutritional data. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Wheat berries contain 12.6 g of protein per 100 g, while rye berries contain 10.3 g of protein.

Which has fewer calories?

Wheat berries have 327 calories per 100 g, while rye berries have 338 calories.

What is the fiber content of rye berries?

Rye berries contain 15.1 g of fiber per 100 g.

What is the fiber content of wheat berries?

Wheat berries contain 12.2 g of fiber per 100 g.

How much sugar is in rye berries?

Rye berries contain 1.0 g of sugar per 100 g.

How much sugar is in wheat berries?

Wheat berries contain 0.4 g of sugar per 100 g.

Key Takeaways

• Rye berries have 338 calories per 100 g.
• Wheat berries have 327 calories per 100 g.
• Rye berries contain 10.3 g of protein per 100 g.
• Wheat berries contain 12.6 g of protein per 100 g.
• Rye berries have 15.1 g of fiber per 100 g.
• Wheat berries have 12.2 g of fiber per 100 g.