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High-fiber whole grain crispbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 3.4 g | 12% |
| Protein | 2 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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| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 20 g | 69 kcal |
| 1 piece (small) | 10 g | 35 kcal |
| ½ cup (chopped) | 15 g | 52 kcal |
| 1 serving (medium) | 20 g | 69 kcal |
| 3 piece (large) | 30 g | 104 kcal |
| 1 serving (large) | 30 g | 104 kcal |
| 1 cup (chopped) | 30 g | 104 kcal |
| 4 piece (extra large) | 40 g | 138 kcal |
| 100 g | 100 g | 345 kcal |
Calculated from 345 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
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.
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.
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.
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.
Contains these allergens:
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
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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Nutrition data compiled from USDA FoodData Central and scientific sources.