2 piece (medium) of Rye cracker (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 19% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Rye cracker Nutrition Facts

Selected: 100 g

350

KCAL / 100G

Carbs

67g

· 24% DV

Protein

· 18% DV

Fat

· 3% DV

Fiber

15g

· 54% 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 cracker Vitamins & Minerals

Vitamins

0.3mg · 25% DV

3mg · 19% DV

Biotin

4µg · 13% DV

0.2mg · 12% DV

Minerals

Manganese

2mg · 87% DV

Selenium

18µg · 33% DV

Phosphorus

220mg · 31% DV

Magnesium

90mg · 21% DV

How Nutritious Is Rye cracker?

Nutrient density

Medium

54/ 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

49/ 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 cracker Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Rye cracker

To burn the 350 calories in 100 g:

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

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

Is Rye cracker 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 cracker 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 cracker 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 cracker Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 8.8:1

Above the ideal 4:1 (8.8:1).

Compare Rye cracker

🍘vs🍚

Rye cracker vs Bulgur Pilaf230 kcal more per 100 g

→🍘vs🍝

Rye cracker vs Whole wheat pasta226 kcal more per 100 g

→🍘vs🥖

Rye cracker vs Breadstick60 kcal fewer per 100 g

→🍘vs🥯

Rye cracker vs Simit10 kcal more per 100 g

→

Foods Similar to Rye cracker

🍚

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 cracker

How many calories are in rye crackers?

Rye crackers provide 350 calories per 100 g. The same amount contains 9 g of protein, 67 g of carbohydrates, 2 g of fat, and 15 g of fiber.

Are rye crackers gluten-free and what is their glycemic index?

Rye crackers contain gluten, so they are not gluten-free. Their glycemic index is 58.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026