Rye berries salad

Rye berries salad is a hearty, chewy grain salad made with cooked rye berries, often tossed with fresh vegetables like cucumber, radish, and herbs, and dressed with a vinaigrette. It's a staple in Eastern European and Scandinavian cuisines, where rye is a traditional crop.

🍽️ Nutrition at a glance

This salad is high in complex carbohydrates and dietary fiber from the rye berries, providing sustained energy and supporting digestive health. A typical serving contains around 250-350 calories, with minimal fat and a modest amount of plant-based protein.

Nutrition breakdown

Calories	220 kcal
Protein	7 g
Carbs	42 g
Fat	3 g
Fiber	8 g
Sugar	3 g
Sodium	180 mg
Potassium	380 mg
Magnesium	80 mg
Iron	2.5 mg
Phosphorus	200 mg
Zinc	2.0 mg
Thiamin (B1)	0.3 mg
Niacin (B3)	3.5 mg
Manganese	1.8 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Rye berries are a whole grain that has been cultivated for thousands of years in cooler climates, and their use in salads highlights a modern twist on ancient grains. Nutritionally, rye is known for its high fiber content, which can promote satiety and gut health more effectively than many other grains.