A key ingredient in European sourdough bread, rye flour, is a source of dietary fiber, protein and iron. Rye flour produces moist, dense, flavorful baked goods. Carefully milled from our farm-grown, Certified Organic Rye! 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 Americas best-known great pure rye product is rye bread. Rye is also used in Rye Whiskey.