Grain | Low Fat High Fiber

Rye Berries

Secale cereale Allergens: Gluten
Rye Berries

Sourcing & Taxonomy

  • Family Poaceae
  • Primary Cuisine Northern European, Eastern European
  • Seasonality Year-Round
  • Source Rye Grain

The Forktionary Angle

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Definition

Whole, unprocessed kernels of the rye grain, known for their chewy texture and nutty, robust, slightly sour flavor.

Sensory Profile

TasteNutty, Earthy, Slightly sour, Robust
TextureChewy, Firm, Dense
AromaGrainy, Earthy
AcidityLow

Technical Metrics

Nutrition Facts

Per 1/4 cup dry (50g)
Calories160 kcal
Total Fat1.1 g
Saturated Fat0.1 g
Trans Fat0 g
Cholesterol0 mg
Protein5.5 g
Total Carbohydrate35 g
Dietary Fiber6.5 g
Total Sugars0.5 g
Calcium20 mg
Iron1.5 mg
Potassium200 mg

Chef’s Secret

Toasting rye berries before cooking enhances their nutty flavor. Soaking overnight can reduce cooking time.

Substitutions

Best Match

Wheat Berries

1:1

Similar chewy texture and mild, nutty flavor, good for salads.

Farro

1:1

Chewy texture, slightly nutty, good for soups and pilafs.

Barley (Pearl or Hulled)

1:1

Soft, chewy texture, earthy flavor, excellent in stews.

Spelt Berries

1:1

Nutty flavor, slightly softer than rye, good for baking or grain bowls.

Buying Guide

Look for whole, intact kernels. Store in an airtight container in a cool, dry place.

Flavor Pairings

Roasted vegetables Mushrooms Root vegetables Braised meats Hard cheeses Herbs (dill parsley)