3 piece (medium) of Rye Cracker (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 22.5 g of carbs, 2.9 g of protein, 1.1 g of fat and 3.9 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Rye Cracker?

A Rye Cracker is a thin, crisp baked cracker made chiefly from rye flour. It belongs to the broader tradition of rye crispbreads found across northern and central Europe, where rye has long been used for everyday breads. Its toasted grain flavour and dry, crunchy texture make it easy to keep on hand as a simple snack.

Serve it plain, or top it with cheese, hummus, sliced vegetables or smoked fish; it also works alongside soup in place of bread. Rye crackers are typically high in fibre and relatively low in fat, so they can make a satisfying base for a light snack. For a more substantial bite, add a protein-rich topping rather than piling on several crackers.

Rye Cracker Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

75g

· 27% DV

Protein

9.5g

· 19% DV

Fat

3.5g

· 4% DV

Fiber

13g

· 46% DV

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

Calories come from: Carbs 81% · Protein 10% · Fat 9%

Rye Cracker Vitamins & Minerals

Vitamins

0.38mg · 32% DV

3.8mg · 24% DV

0.28mg · 16% DV

0.15mg · 12% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

180mg · 26% DV

Selenium

11µg · 20% DV

Sodium

430mg · 19% DV

How Nutritious Is Rye Cracker?

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

47/ 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

High

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

How to Burn Off Rye Cracker

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

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

0.6g

MONOUNSATURATED

0.8g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 8.8:1

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

Compare Rye Cracker

🥨vs🍚

Rye Cracker vs Bulgur Pilaf250 kcal more per 100 g

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Rye Cracker vs Whole wheat pasta246 kcal more per 100 g

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Rye Cracker vs Breadstick40 kcal fewer per 100 g

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Rye Cracker vs Simit30 kcal more per 100 g

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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

Are rye crackers healthy to eat?

Yes, rye crackers can be a nutritious snack, particularly when you choose them instead of a less filling refined snack. Pair them with a protein-rich topping such as hummus, cottage cheese, or egg to make a more satisfying mini-meal.

Are rye crackers good for weight loss?

Rye crackers do not cause weight loss on their own, but their fiber can help make a snack more filling. Keep the portion moderate and account for calorie-dense toppings such as nut butter or cheese.

What do you put on rye crackers?

Rye crackers work well with savory toppings such as smoked salmon, cream cheese, hummus, sliced egg, or avocado. Add juicy ingredients just before eating so the crackers stay crisp.

Are rye crackers better than bread?

Rye crackers are crisp and dry, while bread is soft and often easier to use for sandwiches. Neither is automatically better; rye crackers are convenient for toppings, whereas bread may make a more substantial base for a meal.

How should you store rye crackers after opening?

Keep rye crackers in an airtight container in a cool, dry cupboard. Exposure to humidity makes them lose their crunch, so seal the pack promptly and avoid storing them in the refrigerator.

Can stale rye crackers be made crisp again?

Yes, a brief spell in a low oven can help stale rye crackers become crisp again. Watch them closely to prevent burning, let them cool completely, and store them in an airtight container once crisp.

Can you make rye crackers at home?

Yes, homemade rye crackers can be made with rye flour, water, a little oil, and salt. Roll the dough very thin, cut it into pieces, prick it with a fork, and bake until dry and crisp.

Do rye crackers raise blood sugar?

Yes, rye crackers contain carbohydrates and can raise blood sugar, although the response varies by person and serving. Eating them with protein or unsaturated-fat-rich toppings may make the snack more balanced; follow your individual diabetes care plan if you have one.

Can you eat rye crackers every day?

Yes, rye crackers can be part of everyday meals if they fit your eating pattern. Vary your grain choices and pair the crackers with nourishing toppings rather than relying on them alone for a meal.

Why do rye crackers go soft so quickly?

Rye crackers soften when they absorb moisture from the air or from wet toppings. Keep the pack sealed between servings, and spread or add toppings only just before eating to preserve their crisp texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026