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Thin, flat, irregularly rectangular whole-grain crispbreads with a dry, rough, porous surface, toasted brown color, and visible grains and seeds are stacked slightly askew on a plate.
●Low GI
🌿High Fiber
Vasa· all products

Whole Grain Crispbread Calories

High-fiber whole grain crispbread

CALORIES · 100 G

345kcal

GI

50low

POTASSIUM · 100 G

230mg

FIBER · 100 G

17g

Quick answer

2 piece (medium) of Whole Grain Crispbread (20 g) has 69 calories. That works out to 345 calories per 100 g. It contains 13.4 g of carbs, 2 g of protein, 0.4 g of fat and 3.4 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

Whole Grain Crispbread Nutrition Facts

Selected: 2 piece (medium) · 20 g

69

KCAL / 20G

Carbs

13.4g

· 5% DV

Protein

2g

· 4% DV

Fat

0.4g

· 1% DV

Fiber

3.4g

· 12% DV

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

Calories come from: Carbs 82% · Protein 12% · Fat 6%

Whole Grain Crispbread nutrition facts table · 2 piece (medium) (20 g)

NutrientAmount% DV
Calories69 kcal
Total fat0.4 g1%
Saturated fat0.06 g0%
Trans fat0 g
Sodium96 mg4%
Total carbohydrate13.4 g5%
Fiber3.4 g12%
Protein2 g4%

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 Whole Grain Crispbread?

ServingAmountCalories
2 piece (medium)20 g69 kcal
1 piece (small)10 g35 kcal
½ cup (chopped)15 g52 kcal
1 serving (medium)20 g69 kcal
3 piece (large)30 g104 kcal
1 serving (large)30 g104 kcal
1 cup (chopped)30 g104 kcal
4 piece (extra large)40 g138 kcal
100 g100 g345 kcal

Calculated from 345 calories per 100 g.

Frequently Asked Questions About Whole Grain Crispbread

How do you eat whole grain crispbread?

Eat whole grain crispbread plain or top it with cheese, hummus, egg, or avocado for a quick snack or light meal. Add moist toppings just before eating, since they can soften the crispbread quickly.

Can whole grain crispbread replace bread?

Yes, whole grain crispbread can stand in for bread alongside soup or salad, or serve as an open-faced sandwich base. It is brittle rather than flexible, so it will not work well for wraps or folded sandwiches.

What are the best toppings for whole grain crispbread?

Cream cheese, hummus, nut butter, mashed avocado, and sliced egg all work well on whole grain crispbread. Choose toppings that suit the meal, and spread them shortly before serving to keep the base crisp.

Is whole grain crispbread good for breakfast?

Yes, whole grain crispbread makes a convenient breakfast base for cheese, eggs, fruit, or nut butter. Pair it with a filling topping rather than eating it dry if you want a more substantial breakfast.

How should you store whole grain crispbread after opening?

Keep whole grain crispbread in a tightly closed package or airtight container in a cool, dry cupboard. It absorbs moisture from the air, so avoid leaving the package open; refrigeration is usually unnecessary.

Why does whole grain crispbread go soft?

Whole grain crispbread goes soft when it absorbs moisture from the air or sits under wet toppings. Seal the pack between servings and add ingredients such as tomatoes or sauces just before eating.

Can you serve whole grain crispbread with soup?

Yes, whole grain crispbread works well alongside soup as a crunchy alternative to a slice of bread. Keep it out of the bowl until you take a bite, or it will quickly lose its texture.

How can you stop whole grain crispbread from breaking in a lunchbox?

Pack whole grain crispbread in a rigid container, flat and separate from heavy items, to reduce breakage. Carry toppings in a separate container and add them at lunchtime so the crispbread stays crunchy.

What can you make with broken whole grain crispbread?

Crush broken whole grain crispbread and use the pieces as a crunchy topping for soup, salad, or yogurt bowls. You can also mix the crumbs into a coating for baked foods instead of discarding them.

Can you make whole grain crispbread crisp again after it softens?

Yes, if whole grain crispbread has only softened from humidity, briefly warming it in a low oven may restore some crunch. Let it cool before storing; discard it if you notice mold, an unusual smell, or other signs of spoilage.

Whole Grain Crispbread Vitamins & Minerals

Vitamins

B1

0.06mg · 5% DV

B3

0.8mg · 5% DV

Biotin

0.8µg · 3% DV

B6

0.04mg · 2% DV

Minerals

Manganese

0.5mg · 22% DV

Selenium

5.6µg · 10% DV

Phosphorus

52mg · 7% DV

Copper

0.05mg · 6% DV

Sodium

96mg · 4% DV

Potassium ⭐

46mg · 1% DV

Whole Grain Crispbread Glycemic Index

GLYCEMIC INDEX

50
Low
0 Low5570100

GLYCEMIC LOAD

2
Low

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

How to Burn Off Whole Grain Crispbread

To burn the 69 calories in 2 piece (medium) (20 g):

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

What is Whole Grain Crispbread?

Whole Grain Crispbread is a thin, baked and dried bread in the Scandinavian crispbread tradition, made with whole-grain flour and bran. Its dry, crunchy texture keeps well, making it handy when fresh bread is not available or you want a quick base for a light meal.

In Sweden and elsewhere in northern Europe, crispbread is commonly served with cheese, butter or other toppings at breakfast, and it also works as a snack. English-speaking readers can pair it with hummus, sliced vegetables or a savoury spread. It is notable for its fibre, with 17 g per 100 g, and adds a crisp contrast to softer toppings. For a lighter option, add vegetables and choose a modest amount of spread.

How Nutritious Is Whole Grain Crispbread?

Nutrient density

Medium

58/ 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

51/ 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.

Is Whole Grain 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 Whole Grain 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 Whole Grain 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

Whole Grain Crispbread Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 7.5:1

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

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Foods Similar to Whole Grain Crispbread

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120 kcal

🍝

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124 kcal

🥖

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410 kcal

🥯

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340 kcal

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450 kcal

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150 kcal

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140 kcal

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155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.