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Bran crispbread Calories
High-fiber crispbread made with bran
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Bran crispbread (20 g) has 69 calories. That works out to 345 calories per 100 g. It contains 12.4 g of carbs, 2.3 g of protein, 1 g of fat and 3.3 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Bran crispbread Nutrition Facts
Selected: 2 piece (medium) · 20 g
69
KCAL / 20G
Carbs
12.4g
· 5% DV
Protein
2.3g
· 5% DV
Fat
1g
· 1% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 14% · Fat 13%
Bran crispbread nutrition facts table · 2 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 124 mg | 5% |
| Total carbohydrate | 12.4 g | 5% |
| Fiber | 3.3 g | 12% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Pieces of Bran crispbread?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 20 g | 69 kcal |
| 1 piece (small) | 10 g | 35 kcal |
| 1 cup (chopped) | 25 g | 86 kcal |
| 1 ounce (medium) | 28 g | 97 kcal |
| 1 serving (medium) | 30 g | 104 kcal |
| 4 piece (large) | 40 g | 138 kcal |
| 6 piece (extra large) | 60 g | 207 kcal |
| 100 g | 100 g | 345 kcal |
Calculated from 345 calories per 100 g.
Frequently Asked Questions About Bran crispbread
What is bran crispbread made of?
Bran crispbread is a baked grain product made with bran; recipes commonly include flour, water and salt, though ingredients vary by brand. Packaged bran crispbread is processed, and some versions contain added seeds, sugar or oil.
How do you eat bran crispbread?
Eat bran crispbread plain or top it with foods such as cottage cheese, hummus, avocado or eggs. Its dry, crunchy texture pairs well with moist toppings, but add juicy ingredients shortly before eating to keep it crisp.
Is bran crispbread a good substitute for bread?
Yes, bran crispbread can stand in for sliced bread with toppings or alongside a meal. It is thinner and crunchier, so it does not work as well for fillings that need a soft, foldable wrap.
Does bran crispbread help with constipation?
The fiber in bran crispbread can help support regular bowel movements by adding bulk to stool. Drink enough fluids as you increase fiber; otherwise, some people may experience more bloating or constipation.
Can bran crispbread help with weight loss?
Bran crispbread may help you feel full because it contains fiber, but it does not cause weight loss by itself. Rich toppings can add substantially to the meal, so choose them with your appetite and goals in mind.
Can people with diabetes eat bran crispbread?
People with diabetes can include bran crispbread, but its carbohydrates can still raise blood glucose. Pairing it with protein, such as eggs or cheese, can make a more balanced snack; the portion matters too.
How should you store bran crispbread to keep it crunchy?
Store bran crispbread in a cool, dry place in a tightly sealed package or airtight container. Moisture makes it lose its crunch, so close the package promptly after serving.
Can you freeze bran crispbread?
Yes, bran crispbread can be frozen in a well-sealed freezer bag, although freezing is usually unnecessary if the package is stored dry and airtight. Let it come back to room temperature while still sealed to limit condensation.
What can you put on bran crispbread for breakfast?
For breakfast, top bran crispbread with eggs, cheese, nut butter or sliced avocado for a more filling start to the day. Add watery fruit or vegetables just before eating so the crispbread does not turn soggy.
Can bran crispbread replace crackers with soup or cheese?
Yes, bran crispbread works as a crunchy accompaniment to soup or a cheese board. Its firm texture holds up to soft cheese, but it will soften quickly if left sitting in soup or under a wet topping.
Bran crispbread Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
1.08mg · 7% DV
Biotin
1.2µg · 4% DV
B6
0.06mg · 4% DV
Minerals
Manganese
0.62mg · 27% DV
Selenium
5.6µg · 10% DV
Phosphorus
62mg · 9% DV
Copper
0.07mg · 8% DV
Sodium
124mg · 5% DV
Potassium ⭐
72mg · 2% DV
Bran crispbread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bran crispbread
To burn the 69 calories in 2 piece (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bran crispbread?
Bran crispbread is a thin, baked and crunchy bread made from grain dough with bran added. It is a convenient alternative to softer sliced bread and can be eaten on its own or topped, much like other crispbreads found in shops around the world.
Try it at breakfast with cheese, eggs or fruit, or serve it alongside soup and salads; it also works well as a base for hummus or other spreads. Its bran makes it a high-fibre choice, while it still provides plenty of carbohydrate. For a more filling snack, add a protein-rich topping; for a lighter bite, keep the topping simple or pair it with fresh vegetables.
How Nutritious Is Bran crispbread?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bran crispbread Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bran crispbread Contain Allergens?
Contains these allergens:
Which Diets Is Bran crispbread Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bran crispbread Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.