Serving size: 100 g

Nutrients Amount

Water 10.6 g

Energy 338 kcal

Protein 10.34 g

Total lipid (fat) 1.63 g

Carbohydrate, by difference 75.86 g

Fiber, total dietary 15.1 g

Sugars, total 0.98 g

Minerals

Calcium, Ca 24 mg

Iron, Fe 2.63 mg

Magnesium, Mg 110 mg

Phosphorus, P 332 mg

Potassium, K 510 mg

Sodium, Na 2 mg

Zinc, Zn 2.65 mg

Vitamins

Thiamine 0.316 mg

Riboflavin 0.251 mg

Niacin 4.27 mg

Vitamin B-6 0.294 mg

Folate, DFE 38 µg

Vitamin A, RAE 1 µg

Vitamin A, IU 11 IU

Vitamin E (alpha-tocopherol) 0.85 mg

Vitamin K (phylloquinone) 5.9 µg

Lipids

Fatty acids, total saturated 0.197 g

Fatty acids, total monounsaturated 0.208 g

Fatty acids, total polyunsaturated 0.767 g

Source: USDA Nutrient Database No. 28

When rye bread is consumed instead of refined flour, it can stabilize your insulin levels, thus preventing the ill-effects of diabetes II. This grain triggers an instant insulin response and is a healthy alternative to diabetics. The magnesium in rye also increase glucose uptake and promote insulin secretion.

 

Rye and other whole grains are a very good source of phenolics, which are powerful antioxidant compounds. Some of these phenolic compounds include –quercetin, ellagic acid, curcumin, catechins etc., which have proven anti-cancer activity. Moreover, rye also contains lignin which has phytoestrogenic activity. These compounds normalize the estrogenic activity and prevent the onset of breast cancer.

Rye grain is rich in dietary fiber. The fiber has a high water binding capacity. As a result after consumption of rye, you can feel fuller and have a feeling of satiety for longer periods of time, thus reducing the intake of snacks between mealtimes.