2 slice (medium) of Rye Crispbread (30 g) has 102 calories. That works out to 340 calories per 100 g. It contains 20.1 g of carbs, 2.7 g of protein, 0.8 g of fat and 4.2 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Rye Crispbread?

Rye Crispbread is a thin, dry, crunchy bread traditionally associated with Scandinavia. It is made from rye dough baked until crisp; its dark, porous surface and flecks of grain give it a hearty look. The flavour is earthy and slightly tangy, and the brittle texture makes it easy to keep on hand as a pantry staple.

In Nordic countries it is often eaten at breakfast or as a snack, topped with cheese, fish, eggs or savoury spreads. It also works well in an everyday English-speaking kitchen with soup, hummus or avocado. Rye Crispbread is high in fibre and low in fat, so it can make a satisfying base for a light meal. Add moist toppings shortly before eating to keep it crisp.

Rye Crispbread Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

67g

· 24% DV

Protein

· 18% DV

Fat

2.5g

· 3% DV

Fiber

14g

· 50% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 82% · Protein 11% · Fat 7%

Rye Crispbread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.7mg · 23% DV

Biotin

6µg · 20% DV

0.9mg · 18% DV

Minerals

Manganese

3mg · 130% DV

Selenium

18µg · 33% DV

Phosphorus

180mg · 26% DV

Zinc

2mg · 18% DV

How Nutritious Is Rye Crispbread?

Nutrient density

High

60/ 100

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

50/ 100

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.

Rye Crispbread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Rye Crispbread

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.4g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 7.5:1

Above the ideal 4:1 (7.5:1).

Compare Rye Crispbread

🥖vs🍚

Rye Crispbread vs Bulgur Pilaf220 kcal more per 100 g

→🥖vs🍝

Rye Crispbread vs Whole wheat pasta216 kcal more per 100 g

→🥖vs🥖

Rye Crispbread vs Breadstick70 kcal fewer per 100 g

→🥖vs🥯

Rye Crispbread vs SimitSame calories per 100 g

→

Foods Similar to Rye Crispbread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Rye Crispbread

What is rye crispbread made from?

Rye crispbread is made primarily from rye flour and water, with salt and other ingredients varying by recipe or brand. The dough is rolled thin and baked until dry and crisp, which gives it a very different texture from a soft loaf.

Is rye crispbread healthier than regular bread?

Rye crispbread can offer more fiber than some breads, but it is not automatically healthier than every loaf. Compare the ingredients and how you serve it: a topping high in salt, sugar, or saturated fat can change the overall balance.

What are the best toppings for rye crispbread?

Rye crispbread pairs well with cottage cheese, hummus, egg, avocado, smoked fish, or nut butter. For a crisp base, add moist toppings just before eating rather than assembling it well in advance.

Does rye crispbread help with weight loss?

Rye crispbread can fit into a weight-loss eating plan because its fiber may help make a snack more satisfying. It does not cause weight loss on its own, and generous toppings can add substantially to the meal.

How do you keep rye crispbread crunchy after opening?

Keep rye crispbread in an airtight container in a cool, dry cupboard. Moisture is what makes it lose its crunch, so close the original package firmly or transfer the slices to a sealed container after opening.

Can rye crispbread be frozen?

Yes, rye crispbread can be frozen if it is sealed well to protect it from moisture and freezer odors. Let the slices come to room temperature while still wrapped, then open the package once condensation is no longer likely to form.

Can you make rye crispbread at home?

Yes, homemade rye crispbread can be made by rolling rye dough very thin and baking it until thoroughly dry and crisp. A thinner, evenly rolled sheet is less likely to turn out hard in some spots and soft in others.

Why is rye crispbread so hard and crunchy?

Rye crispbread is baked thin and dry, so it contains much less moisture than soft bread. That texture is intentional; the slices can soften quickly if exposed to humidity or topped long before serving.

Can rye crispbread replace regular bread?

Yes, rye crispbread can replace regular bread for open-faced sandwiches, snacks, or a crunchy side with soup. It is thinner and more brittle, so it works best with toppings that are not too heavy or wet.

Is rye crispbread a good snack before a workout?

Rye crispbread can work as a light pre-workout snack, especially topped with banana or a little nut butter for extra fuel. Eat it early enough to feel comfortable during exercise, since a fiber-rich snack may not suit everyone immediately beforehand.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026