2 slice (medium) of Rye Crispbread (30 g) has 102 calories. That works out to 340 calories per 100 g. It contains 20.4 g of carbs, 2.9 g of protein, 0.8 g of fat and 4.5 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Rye Crispbread?

Rye Crispbread is a thin, dry bread made mainly from rye flour and baked until firm and crisp. It is part of the crispbread tradition of Northern Europe, where it is often kept on hand as an everyday bread. Its toasted, earthy flavour and coarse, crunchy texture make it sturdy enough for toppings, but it can also be snapped into pieces and eaten plain.

Try it at breakfast with cheese, eggs or sliced vegetables, or serve it alongside soup and salads. It is high in fibre and relatively low in fat; the listed fibre content is 15 g per 100 g. For a lighter snack, top a piece with fresh vegetables and a modest amount of cheese or hummus.

Rye Crispbread Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

68g

· 25% DV

Protein

9.5g

· 19% DV

Fat

2.5g

· 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 82% · Protein 11% · Fat 7%

Rye Crispbread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

Biotin

6µg · 20% DV

0.3mg · 18% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

220mg · 31% DV

Selenium

13µg · 24% DV

Magnesium

80mg · 19% DV

How Nutritious Is Rye Crispbread?

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

50/ 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 Crispbread 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 Crispbread

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

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

Is Rye 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 Rye 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 Rye 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

Rye Crispbread Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 7.5:1

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

Compare Rye Crispbread

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Rye Crispbread vs Bulgur Pilaf220 kcal more per 100 g

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Rye Crispbread vs Whole wheat pasta216 kcal more per 100 g

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Rye Crispbread vs Breadstick70 kcal fewer per 100 g

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Rye Crispbread vs SimitSame calories per 100 g

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Foods Similar to Rye Crispbread

🍚

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 Crispbread

What is rye crispbread?

Rye crispbread is a thin, dry, crunchy baked bread made mainly with rye. It is typically baked until crisp, and recipes vary in their other ingredients. It is a processed food because the dough is prepared and baked, but that does not by itself make it ultra-processed.

How do you eat rye crispbread?

Eat rye crispbread plain, or top it with cheese, hummus, avocado, eggs, or sliced vegetables. Its firm texture makes it useful as a crunchy base for a quick snack or light meal. Add moist toppings just before eating so it does not soften.

Is rye crispbread healthier than regular bread?

Rye crispbread can be a useful alternative to regular bread, particularly when you want a crunchy, shelf-stable base. Its ingredients and fiber content vary by product, so compare the nutrition panels and choose toppings that make the meal satisfying.

What are the best toppings for rye crispbread?

Cheese, hummus, mashed avocado, nut butter, and sliced tomato all work well on rye crispbread. For a more substantial snack, add an egg or another protein-rich topping. Put juicy ingredients on just before serving to keep the crispbread from turning soggy.

Can rye crispbread replace bread in a meal?

Yes, rye crispbread can stand in for bread at breakfast, alongside soup, or as the base for an open-faced sandwich. Because it is thin and crunchy, pair it with a filling topping or other foods rather than expecting it to feel like a soft sandwich loaf.

How is rye crispbread different from rye bread?

Rye crispbread is baked thin and dry until crunchy, while rye bread is usually thicker, softer, and moist inside. You can use crispbread for crunchy toppings or dipping; rye bread is generally easier to use for conventional sandwiches.

How should you store rye crispbread to keep it crunchy?

Keep rye crispbread in an airtight container in a cool, dry place. Exposure to humidity makes it lose its crunch, so seal the package after opening. If it has softened, briefly warming it in an oven may help restore some crispness.

Can you freeze rye crispbread?

Yes, rye crispbread can be frozen in an airtight bag or container, although its low moisture means freezing is often unnecessary. Let it thaw while still wrapped to reduce condensation; if it softens, briefly warm it in the oven before serving.

Does rye crispbread help with weight loss?

Rye crispbread does not cause weight loss on its own, but its fiber can help make a snack more filling. Pair it with a satisfying topping, such as hummus or cheese, and vegetables instead of relying on plain crispbread alone.

Can you make rye crispbread at home?

Yes, you can make rye crispbread at home by mixing rye flour with water and other recipe ingredients, rolling the dough very thin, and baking it until dry and crisp. Pricking the dough before baking can help limit large air pockets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026