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Rye breadstick Calories
Crunchy baked rye bread snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Rye breadstick (12 g) has 49 calories. That works out to 407 calories per 100 g. It contains 8.7 g of carbs, 1.4 g of protein, 0.9 g of fat and 1.1 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Rye breadstick Nutrition Facts
Selected: 1 piece (medium) · 12 g
49
KCAL / 12G
Carbs
8.7g
· 3% DV
Protein
1.4g
· 3% DV
Fat
0.9g
· 1% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 12% · Fat 16%
Rye breadstick nutrition facts table · 1 piece (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 74 mg | 3% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 1.1 g | 4% |
| Protein | 1.4 g | 3% |
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 1 Medium Rye breadstick?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 12 g | 49 kcal |
| 1 piece (small) | 8 g | 33 kcal |
| 1 piece (large) | 18 g | 73 kcal |
| 2 piece (double) | 24 g | 98 kcal |
| 1 serving (small) | 30 g | 122 kcal |
| 1 cup (whole) | 35 g | 142 kcal |
| 4 piece (whole) | 48 g | 195 kcal |
| 1 serving (medium) | 50 g | 204 kcal |
| 1 serving (large) | 75 g | 305 kcal |
| 100 g | 100 g | 407 kcal |
Calculated from 407 calories per 100 g.
Frequently Asked Questions About Rye breadstick
Are rye breadsticks healthy?
Rye breadsticks can be a convenient, crunchy grain snack, but they are not automatically a more filling choice than bread. Pairing them with something substantial, such as cheese or hummus, can make a snack more satisfying than eating them by the handful.
What are rye breadsticks made of?
Rye breadsticks are made with dough that contains rye flour; recipes may also use water, yeast, oil, salt, or seasonings. The exact ingredients vary, so the name alone does not tell you whether a particular breadstick is made entirely from rye.
How are rye breadsticks different from rye crackers?
Rye breadsticks are formed into long, narrow pieces, while rye crackers are usually flat and broad. Both can be crisp, but their shape and thickness affect how they break and what toppings or dips are easiest to serve with them.
Why are rye breadsticks so crunchy?
Rye breadsticks are crunchy because they are baked until much of their moisture is driven off. That dry texture is also why they can lose their crispness quickly if left exposed to humid air after opening.
What can you eat with rye breadsticks?
Rye breadsticks go well with cheese, hummus, bean dips, or a thick yogurt dip. Their firm shape makes them easy to use for dipping, and milder toppings can balance the distinctive, slightly earthy taste of rye.
How should you store rye breadsticks after opening?
Keep opened rye breadsticks in an airtight container in a cool, dry place. Exposure to moisture makes them soft; discard them if you notice mold, an unusual smell, or signs that the package has become damp.
Can you freeze rye breadsticks?
Yes, you can freeze rye breadsticks in an airtight bag, though they may be less crisp after thawing. Let them come to room temperature, then briefly warm them in the oven if you want to restore some crunch.
Can rye breadsticks replace regular bread?
Rye breadsticks can stand in for bread as a side or snack, but they are not a practical substitute for slices in a sandwich. Serve them with soup or a topping rather than expecting them to work like soft bread.
Do rye breadsticks raise blood sugar?
Yes, rye breadsticks contain carbohydrates and can raise blood sugar. Having a modest portion with protein, such as cheese or yogurt, may make the snack more balanced; people managing diabetes should follow their own care plan.
Do rye breadsticks help with weight loss?
Rye breadsticks do not cause weight loss on their own. Their dry, crunchy texture can make it easy to keep nibbling, so portioning them and adding a filling topping may help you avoid an unsatisfying snack.
Rye breadstick Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
B3
0.46mg · 3% DV
B2
0.02mg · 2% DV
Biotin
0.48µg · 2% DV
Minerals
Manganese
0.19mg · 8% DV
Selenium
2.88µg · 5% DV
Sodium
74mg · 3% DV
Copper
0.03mg · 3% DV
Potassium ⭐
29mg · 1% DV
Rye breadstick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye breadstick
To burn the 49 calories in 1 piece (medium) (12 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 Rye breadstick?
A rye breadstick is a slim, baked snack made from dough based largely on rye flour. Baking gives it a dry, crisp bite and a mildly earthy, toasted flavour. It works well as an easy snack on its own, or alongside soup, cheese, olives or a savoury dip; it can also take the place of crackers on a snack board. In places where breadsticks are served with drinks or as a table nibble, its rye flavour offers a heartier alternative to plain wheat versions.
It is mainly a carbohydrate-rich food, with some protein and fibre; it provides 8.9 g of fibre per 100 g. Pairing a few with hummus, cheese or vegetables makes for a more balanced snack, while keeping the portion modest suits its crisp, energy-dense character.
How Nutritious Is Rye breadstick?
Nutrient density
Low
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 Rye breadstick 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 Rye breadstick Contain Allergens?
Contains these allergens:
Which Diets Is Rye breadstick 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
Rye breadstick Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.