Food guide

Rye Crispbread

Thin whole-rye wafers with more fibre than most crackers and a long shelf life.

Whole GrainsFibre-RichPlant-Based

Rye Crispbread, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of rye crispbread for fair comparison. Typical serving: 30 g — 100 kcal per 30 g serving.

Nutrition information for Rye Crispbread
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	333 kcal	100 kcal	100 kcal
Protein	9.7 g	2.9 g	2.9 g
Carbohydrate	80.3 g	24.1 g	24.1 g
Fat	1 g	0.3 g	0.3 g
Fibre	23 g	6.9 g	6.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of rye crispbread, with a typical serving and FDA Daily Value for adults.

Micronutrients for Rye Crispbread
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0.1 mg	0.03 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.8 mg	0.24 mg	5%
Vitamin K	5.7 µg	1.7 µg	5%
Thiamin	0.43 mg	0.13 mg	36%
Riboflavin	0.29 mg	0.087 mg	22%
Niacin	1.6 mg	0.48 mg	10%
Vitamin B6	0.27 mg	0.081 mg	16%
Folate	45 µg	13.5 µg	11%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.57 mg	0.17 mg	11%
Choline	20 mg	6 mg	4%
Minerals
Calcium	40 mg	12 mg	3%
Iron	5.9 mg	1.8 mg	33%
Magnesium	121 mg	36.3 mg	29%
Phosphorus	334 mg	100 mg	27%
Potassium	495 mg	149 mg	11%
Sodium	557 mg	167 mg	24%
Zinc	2.8 mg	0.84 mg	25%
Selenium	23.8 µg	7.1 µg	43%
Copper	0.46 mg	0.14 mg	51%
Manganese	5.4 mg	1.6 mg	235%

Source: USDA FoodData Central — Crackers, rye, wafers, plain

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat rye crispbread?

Useful fibre in a familiar, everyday food.
Thin whole-rye wafers with more fibre than most crackers and a long shelf life.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Cottage cheese, Smoked salmon, Cucumber.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.