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Rye crispbread Calories
High-fiber crisp rye bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (thin) of Rye crispbread (20 g) has 70 calories. That works out to 350 calories per 100 g. It contains 13.4 g of carbs, 1.8 g of protein, 0.4 g of fat and 3 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Rye crispbread Nutrition Facts
Selected: 2 slice (thin) · 20 g
70
KCAL / 20G
Carbs
13.4g
· 5% DV
Protein
1.8g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 11% · Fat 6%
Rye crispbread nutrition facts table · 2 slice (thin) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 3 g | 11% |
| Protein | 1.8 g | 4% |
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 Thin Slices of Rye crispbread?
| Serving | Amount | Calories |
|---|---|---|
| 2 slice (thin) | 20 g | 70 kcal |
| 1 slice (thin) | 10 g | 35 kcal |
| 1 piece (whole) | 10 g | 35 kcal |
| 3 slice (medium) | 30 g | 105 kcal |
| 1 serving (small) | 30 g | 105 kcal |
| 4 slice (medium) | 40 g | 140 kcal |
| 1 serving (medium) | 45 g | 158 kcal |
| 6 slice (large) | 60 g | 210 kcal |
| 1 serving (large) | 60 g | 210 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Rye crispbread
Is rye crispbread healthy?
Rye crispbread can be a nutritious choice because it provides fibre and pairs easily with filling toppings. Choose toppings such as eggs, hummus or cottage cheese rather than relying on sweet spreads alone.
What do you put on rye crispbread?
Rye crispbread works well with savoury toppings such as smoked fish, avocado, hummus, cheese or sliced egg. Add wet toppings just before eating so the crispbread does not turn soggy.
Is rye crispbread the same as rye bread?
No. Rye crispbread is thin, dry and crunchy, while most rye bread is soft and moist. They can share rye flour as an ingredient, but their textures and how they are used differ.
Does rye crispbread help with weight loss?
Rye crispbread does not cause weight loss by itself, but its fibre may help make a snack or meal more filling. Toppings and portion size still matter, especially when spreads are energy-dense.
How should you store rye crispbread after opening?
Store opened rye crispbread in a tightly sealed container in a cool, dry cupboard. Moisture is the main reason it loses its crunch, so avoid leaving the packet open or storing it near steam.
Can rye crispbread go stale or soft?
Yes, rye crispbread can soften when it absorbs moisture from the air, even though it is dry when packaged. If it smells normal and shows no signs of spoilage, brief warming in the oven can restore some crunch.
Can you use rye crispbread instead of crackers for appetizers?
Yes, rye crispbread makes a sturdy base for appetizers and can replace crackers on a snack board. Break larger pieces into bite-size portions, and add moist spreads shortly before serving to keep them crisp.
Is rye crispbread good for blood sugar?
Rye crispbread still contains carbohydrates, so it can raise blood sugar; its fibre does not cancel that effect. Pairing it with protein or unsaturated-fat-rich toppings may make a more balanced snack, but individual responses vary.
Can you freeze rye crispbread?
Yes, you can freeze rye crispbread in an airtight bag, although freezing is often unnecessary for this dry food. Let it thaw while sealed to limit condensation, then warm it briefly if it has lost its crunch.
Why does rye crispbread taste bitter?
Rye crispbread can taste more bitter or earthy than wheat crackers because rye has a naturally robust flavour, and some recipes include seeds or whole-grain flour. A rancid smell or unexpectedly unpleasant taste can signal that it has spoiled.
Rye crispbread Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.7mg · 4% DV
Biotin
0.8µg · 3% DV
B6
0.04mg · 2% DV
Minerals
Manganese
0.4mg · 17% DV
Selenium
4µg · 7% DV
Phosphorus
44mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
120mg · 5% DV
Potassium ⭐
50mg · 1% DV
Rye crispbread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye crispbread
To burn the 70 calories in 2 slice (thin) (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 Rye crispbread?
Rye crispbread is a thin, dry, crunchy bread made chiefly from rye flour, with deep roots in Northern Europe, especially Scandinavia. Its firm texture and earthy, slightly tangy grain flavour make it a versatile base: serve it with cheese, eggs, smoked fish or sliced vegetables, or simply spread it with butter. It works for breakfast or as a snack, and is also easy to keep on hand when fresh bread is not available.
It is carbohydrate-rich but notably high in fibre; each 100 g provides 15 g of fibre. Pair a couple of crisp slices with a protein-rich topping and fresh produce for a more balanced, satisfying bite, or choose a lighter topping such as cottage cheese and cucumber.
How Nutritious Is Rye 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 Rye 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 Rye crispbread Contain Allergens?
Contains these allergens:
Which Diets Is Rye 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
Rye crispbread Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.