Milled from our own farm-grown Certified Organic Rye, Grainworks Organic Rye Flakes are delicious as a creamy, quick hot breakfast cereal. Rye also helps produces moist, dense, flavorful baked goods. Rye Nutrition and Benefits Rye retains more nutrients than wheat because the germ and bran are harder to separate from the kernel; this makes rye a healthy option for those seeking to control their weight. Its dietary fiber swells up when it absorbs liquid, and rye quickly gives us the feeling of satiety or being full. One cup of cooked rye berries supplies 24 grams of fiber and an impressive 26 grams of protein. Rye contains gluten, but it contains less than wheat. Perhaps North America's best-known popular pure rye product is rye bread. Rye is also used in Rye Whiskey.