Rye chips have become an increasingly popular snack food option for many consumers looking for a crunchy, flavorful chip made from whole grains. But are rye chips actually whole grain? Let’s take a closer look at what makes a food whole grain, the ingredients in rye chips, and how their nutrition profile compares to other popular chip varieties.
What makes a food whole grain?
According to the Whole Grains Council, a food can only be considered whole grain if it contains all three nutrient-rich parts of the original kernel – the bran, germ, and endosperm. Refined grains are processed to remove the bran and germ, stripping away much of the fiber, vitamins, minerals and other nutrients.
For a food to qualify as whole grain, the Whole Grains Council requires that it contain at least 8 grams of whole grain per 30 grams of product. There is no standard percentage of whole grains a product must contain to be labeled as such. However, products labeled as “100% whole grain” must completely conform to the whole grain definition.
Are rye chips made from whole grain rye?
Most rye chips are made from whole grain rye flour rather than refined rye flour. However, check the ingredient list to be sure. The first ingredient should say “whole grain rye flour” or “whole rye flour.”
Some rye chip brands may blend the rye flour with other refined grains or starches. For instance, the ingredients could list “whole grain rye flour, enriched wheat flour, potato starch.” The presence of refined grains and starches would dilute the whole grain content of the chips.
Be wary of rye chips only labeled as “rye chips” or “rye crisps” without a whole grain claim on the package. These are likely made from refined rye flour instead of whole grain rye.
Nutritional profile of rye chips
Compared to chips made from refined grains, whole grain rye chips pack more nutrition per serving, including:
- More fiber
- More protein
- More B vitamins like thiamine and niacin
- More minerals like iron, magnesium and zinc
Here’s how the nutrition of a 1 ounce (about 18 chips) serving of rye chips compares to refined grain chips according to USDA data:
| Chip Type | Calories | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|---|
| Rye chips (whole grain) | 120 | 4 | 18 | 3 | 3 |
| Wheat chips (refined grain) | 140 | 7 | 15 | 1 | 2 |
| Corn chips (refined grain) | 150 | 10 | 15 | 1 | 2 |
| Potato chips (refined grain) | 160 | 10 | 15 | 1 | 2 |
As you can see, whole grain rye chips are lower in calories, fat, and carbs compared to refined grain chips. They also offer 2-3 times more fiber and protein.
Other benefits of rye chips
Beyond their stellar nutrition stats, rye chips have some additional benefits:
Gluten-free
Rye contains gluten, but the protein structure is different than wheat and less likely to trigger issues in those with mild gluten sensitivity.
Lower glycemic index
The fiber in whole rye helps slow the digestion and absorption of its carbohydrates. This leads to a lower glycemic index, which may provide better blood sugar control.
Distinct, hearty flavor
Rye chips have a rich, earthy taste that stands out among the usual chips flavors. The unique flavor comes from aromatic compounds in the bran part of the rye kernel.
Potential downsides of rye chips
While rye chips have some nutrition advantages, they do come with a few caveats:
Higher in carbs than some chips
If you are counting carbs, rye chips have around 18 grams per serving compared to about 15 grams in potato or corn chips. The extra fiber and nutrients may offset the additional carbs for some.
Contains antinutrients
Like other whole grains, whole rye contains phytic acid and tannins. These antinutrients can impair mineral absorption, but aren’t a major concern for most healthy adults.
Risk of acrylamide formation
Acrylamide is a potentially carcinogenic compound formed when certain foods are fried, roasted or baked at high temperatures. Rye chips may contain acrylamide, like any fried or roasted grain product.
Healthiest options for rye chips
When shopping for rye chips, look for ones made with just whole grain rye flour, salt and oil. Here are some of the healthiest rye chip brands:
- Ryvita Rye Crispbreads
- Wasa Rye Crisp
- Finn Crisp Original Rye Crispbread
- Organic Sprouted Whole Grain Rye Chips by Food Should Taste Good
Avoid rye chips containing unhealthy additives like MSG or hydrogenated oils. Also be mindful of sodium content, with 300mg or less per serving being ideal.
How to enjoy rye chips
Here are some delicious and nutritious ways to enjoy rye chips:
On salads
Break rye chips into bite-size pieces and use them as an alternative to croutons on green, grain or fruit salads.
With dips
Pair rye chips with healthy dips and spreads like hummus, babaganoush, avocado or nut butter.
On sandwiches
For an extra crunch, add rye chips to your favorite sandwiches in place of bread.
With cheese
Top rye chips with part-skim ricotta or cottage cheese and fresh herbs.
As a crunchy snack
Enjoy a handful of rye chips on their own for a fiber and protein-packed snack between meals.
The bottom line
When made solely from whole grain rye flour, rye chips can be considered a whole grain food. Compared to refined grain chips, rye chips offer more fiber, vitamins, minerals and antioxidants thanks to the entire rye kernel being used. Look for rye chips made without refined grains or unhealthy additives, and enjoy them as part of a balanced diet.