Calories
338 kcal
17% of Daily kcal · energy-dense
Protein
10 g
21% RDI
Fat
1.6 g
0.2g sat fat
Carbs
76 g
28% RDI
Sugar
1 g
2% RDI
Fiber
15 g
50% RDI
Salt
0 g
0% RDI
Cracked Rye
Cracked Rye is whole cracked rye (often called rye chops), a coarse milled form of rye used in porridge, breads, and pilafs across Northern and Eastern European cuisines. It has a nutty, earthy flavor and a chewy texture that makes it a versatile whole grain for breakfast or as a side dish. In terms of nutrition, Cracked Rye is especially notable for its high fiber content, providing 15.1g of fiber per 100 g, which supports digestion and prolonged fullness; it also supplies modest protein and very little fat. It contains appreciable amounts of minerals such as magnesium and manganese that contribute to metabolic and bone health. Overall, cracked rye is a nutrient-dense whole grain choice — filling, fiber-rich, and mineral-rich — making it a healthy pantry staple that can readily replace more refined grains in many recipes.
Vegan · Lactose free · Unprocessed · ~0.20€/100g
Kinome Health Grade
S
Optimal
-
Nutrition
Macronutrients per selected portion. Averaged from verified sources.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
S · 9.7 / 10
Recipes featuring Cracked Rye
Top-rated recipes across the kinome library.
Frequently asked
Q.01Is Cracked Rye healthy?
Yes, Cracked Rye is exceptionally healthy, earning an S Health Grade. It is a good source of dietary fiber (15.1g per 100g).
Q.03What NOVA processing level is Cracked Rye?
Cracked Rye is NOVA 1 - Unprocessed.
Q.05Is Cracked Rye lactose free?
Yes, Cracked Rye is lactose free.
Q.02What are the macros in Cracked Rye?
100g of Cracked Rye contains 338 kcal, 10.3g protein, 75.9g carbohydrates, 1.6g fat, and 15.1g fiber.
Q.04Is Cracked Rye vegan?
Yes, Cracked Rye is vegan.
KinomePasta, Rice & Grains