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Crispy, plain, fiber-rich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Plain crispbread (20 g) has 73 calories. That works out to 365 calories per 100 g. It contains 13.6 g of carbs, 2.1 g of protein, 0.6 g of fat and 2.8 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 2 piece (medium) · 20 g
73
KCAL / 20G
Carbs
13.6g
· 5% DV
Protein
2.1g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 12% · Fat 8%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 2.8 g | 10% |
| Protein | 2.1 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 | 73 kcal |
| 1 piece (small) | 10 g | 37 kcal |
| 1 serving (medium) | 25 g | 91 kcal |
| 3 piece (large) | 30 g | 110 kcal |
| 1 pack (mini) | 35 g | 128 kcal |
| 4 piece (extra large) | 40 g | 146 kcal |
| 1 serving (large) | 50 g | 183 kcal |
| 1 pack (double) | 70 g | 255 kcal |
| 100 g | 100 g | 365 kcal |
Calculated from 365 calories per 100 g.
Plain crispbread is a thin, dry, crunchy bread product, often eaten as a base for toppings. Its firm texture makes it different from soft sandwich bread, and it can be served with either savoury or sweet ingredients.
Plain crispbread pairs well with hummus, cheese, sliced vegetables, avocado or nut butter. Add moist toppings just before eating so the crispbread stays crunchy rather than softening while it sits.
Yes, plain crispbread can stand in for bread as an open-faced sandwich base. Add toppings such as cheese and vegetables, but avoid trying to fold it around fillings because its brittle texture makes it break easily.
Keep plain crispbread in a tightly sealed container in a cool, dry place. Moisture from the air makes it lose its crunch, so reseal the packet promptly or transfer the pieces to an airtight container.
Plain crispbread goes soft when it absorbs moisture from humid air or wet toppings. Store it sealed between servings, and spread moist ingredients on only the pieces you plan to eat straight away.
Yes, plain crispbread can be frozen in an airtight, moisture-proof bag. Let it come back to room temperature while still sealed, which helps prevent condensation from settling on the crispbread and softening it.
Plain crispbread does not cause weight loss by itself, but its firm texture can make a convenient base for a measured snack or meal. Toppings matter: adding large amounts of spreads or cheese can make the serving more substantial.
Plain crispbread can contribute fibre to the diet, which supports normal bowel function. Drink enough fluids as you increase fibre; a sudden increase without adequate fluids may cause discomfort rather than improve regularity.
No, plain crispbread is generally a dry, crunchy bread, while crackers are a broader category of baked savoury snacks. Their ingredients and texture vary, but crispbread is commonly used as a bread-like base for toppings.
Yes, plain crispbread can be served alongside soup as a crunchy alternative to soft bread. Keep it separate until serving, since placing it in hot broth will quickly soften its crisp texture.
Vitamins
B1
0.06mg · 5% DV
B3
0.82mg · 5% DV
Biotin
0.8µg · 3% DV
B5
0.11mg · 2% DV
Minerals
Manganese
0.38mg · 17% DV
Selenium
5.6µg · 10% DV
Phosphorus
47mg · 7% DV
Sodium
104mg · 5% DV
Copper
0.04mg · 4% DV
Potassium ⭐
42mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 73 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.
Plain crispbread is a packaged, thin, baked grain bread with a simple flavour; this variety is made by Turkish brand Eti. Dry and crunchy, it works much like a cracker and can be topped with cheese, eggs, sliced vegetables or a spread. In Turkey it may accompany breakfast or tea, while elsewhere it is an easy bread alternative for lunch, snacks or alongside soup.
It is notably high in fibre, with 14 g per 100 g. Two medium pieces weigh about 20 g, making a modest serving for a snack or as part of a meal. Add a protein-rich topping such as hummus or cheese, or pair it with fresh vegetables for a more balanced bite.
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
0.1g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.