Rye is a cereal grass closely related to wheat and barley, with famous taste. It is used in cereal mixes and ground into flour for bread, pumpernickel and crisp bread. Whole rye also makes nutritious, tasty sprouts. Rye Nutrition and Benefits During the sixteenth and seventeenth centuries, Europeans brought rye to North and South America. In organic farming, rye is appreciated for its ability to compete against weeds. 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 famous pure rye product is rye bread. Rye is also used in Rye Whiskey. Tasty Tips and Storage Rye berries can be sprouted, and yield a quick and easy, sweet sprout that kids and adults love. Snack on it, layer them in sandwiches, throw a bunch into homemade bread, stir-fries or salads. Grind whole rye into your fresh rye flour; rye flour is an integral part of sourdough starters used to make sourdough bread. Rye can also be cooked up like rice for pilafs and risottos. Stored in our resealable bag or an airtight container, whole rye berries will keep for six months or more on a cool, dry pantry shelf or 12 months in the freezer. For more about this amazing crop, read this article.