How Many Calories in Crispbread? Nutrition Facts & Macros
One crispbread (10 g) has 37 calories
Protein 0.8g · Carbs 8.2g · Fat 0.1g
Crispbread is a dry, thin, crispy flatbread most associated with Scandinavian cuisine. Made primarily from rye flour, it has been a Nordic staple for centuries. It is very low in fat and exceptionally high in fiber, making it a popular choice for open-faced sandwiches and snacking. Here are the complete nutrition facts and macros for rye crispbread, based on USDA data. Crispbread contains only about 6% water due to its dry, baked nature.
1531 kJ · per 100g · Water: 6.1 g
Calorie Calculator: Crispbread (Rye)
10 g Crispbread (Rye) contains 37 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 crispbread (10 g) | 37 kcal | 0.8g | 8.2g | 0.1g |
| 2–3 crispbreads (25 g) | 92 kcal | 2g | 20.6g | 0.3g |
| 3 crispbreads (30 g) | 110 kcal | 2.4g | 24.7g | 0.4g |
| 100 grams | 366 kcal | 7.9g | 82.2g | 1.3g |
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Crispbread (Rye) — Nutrition Facts
| Crispbread (Rye) | per 100g |
|---|---|
| Calories | 366 kcal |
| Protein | 7.9 g |
| Fat | 1.3 g |
| Carbs | 82.2 g |
| Fiber | 16.5 g |
| Sugar | 1 g |
| Sodium | 410 mg |
| Potassium | 319 mg |
| Magnesium | 78 mg |
| Phosphorus | 269 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0 mg |
| Folate | 0 mcg |
| Manganese | 0 mg |
| Water | 6.1 g |
Source: USDA FoodData Central (FDC ID: 172739) · Data verified April 2026
Variations
Rye crispbread (Wasa-style)
366 kcal per 100 g — the classic Scandinavian crispbread made from whole rye flour. 16.5 g fiber, 7.9 g protein, only 1.3 g fat per 100 g. Very dry (6% water), giving it a long shelf life. The most common type worldwide.
Wholegrain multi-seed crispbread
~340 kcal per 100 g — made from a blend of rye, wheat, oat, and seeds (sesame, flax, sunflower). Slightly lower in calories due to added seeds with more fat but less starch. Higher protein (9–10 g) and varied fiber sources. A hearty, nutty-flavored alternative.
Light / thin crispbread
~310 kcal per 100 g — thinner and lighter than standard crispbread, each piece weighing about 7–8 g (~22–25 kcal). Less fiber (~11 g per 100 g) due to more refined flour. A lighter option for those who find regular crispbread too dense or dry.
Gluten-free crispbread
~360 kcal per 100 g — made from corn, rice, or buckwheat flour instead of rye. Similar calorie content but typically less fiber (~6–8 g per 100 g) than rye crispbread. Suitable for people with celiac disease or gluten sensitivity. Texture is often slightly different — more brittle and less chewy.
Dietary Perspectives
For Weight Loss
At 366 kcal per 100 g, crispbread sounds calorie-dense, but each piece weighs only about 10 g (~37 kcal), making it one of the best bread products for portion control. It provides 7.9 g of protein and an exceptional 16.5 g of fiber per 100 g — nearly three times more fiber than regular rye bread. Fat content is minimal at 1.3 g per 100 g. Sugar is very low at 1.0 g. The high fiber content promotes long-lasting satiety. Stick to 2–3 pieces per meal and pair with protein-rich toppings for a balanced, low-calorie meal.
For Keto
Not compatible with a ketogenic diet. Crispbread contains 65.7 g of net carbs per 100 g (82.2 g total carbohydrates minus 16.5 g fiber). Even a single piece (10 g) has approximately 6.6 g of net carbs — one-third of a strict 20 g daily keto limit from just one cracker. Despite its impressive fiber content, the extremely high total carb count makes crispbread entirely unsuitable for keto. There is no low-carb crispbread version that would work for keto.
Frequently Asked Questions
How many calories are in crispbread?
One rye crispbread (10 g) contains approximately 37 calories. Per 100 g, crispbread has 366 calories, which sounds high but each piece weighs only about 10 g. Three pieces (30 g) provide about 110 calories. The calorie density per 100 g is higher than regular bread (252 kcal) because crispbread is almost completely dry (only 6% water vs 37% in bread).
How much fiber is in crispbread?
Crispbread contains an impressive 16.5 g of fiber per 100 g, making it one of the highest-fiber bread products available. One piece (10 g) provides 1.65 g of fiber. Three pieces give you nearly 5 g of fiber. This is almost three times the fiber in regular rye bread (5.8 g per 100 g) and nearly seven times more than white bread (2.4 g per 100 g).
Crispbread vs regular bread — which is better for weight loss?
Crispbread is excellent for portion control: one piece has only 37 kcal compared to 83 kcal for a slice of rye bread. With 16.5 g fiber per 100 g (vs 5.8 g in rye bread), crispbread keeps you fuller for longer. However, per 100 g crispbread has more calories (366 vs 259 kcal) because it is dry. The key advantage is that you naturally eat less — a typical serving of 2–3 pieces (20–30 g, 73–110 kcal) is lighter than two slices of bread (166 kcal).
Is crispbread good for weight loss?
Crispbread can be an excellent weight loss food. Each piece has only about 37 calories, making portion control easy. The exceptionally high fiber content (16.5 g per 100 g) promotes satiety and slows digestion. Fat content is minimal at 1.3 g per 100 g. Top with cottage cheese, smoked salmon, or vegetables for a balanced, low-calorie meal. Stick to 2–3 pieces per sitting.
How many carbs are in crispbread?
Per 100 g, crispbread contains 82.2 g of carbohydrates, of which 1.0 g is sugar and 16.5 g is fiber. One piece (10 g) has about 8.2 g of total carbs and 6.6 g of net carbs (after subtracting fiber). The high carb content per 100 g reflects its dry nature. Most of the carbs come from complex carbohydrates in the rye flour.
Is crispbread gluten-free?
Standard rye crispbread is not gluten-free. Rye naturally contains secalin, a type of gluten protein. People with celiac disease or gluten sensitivity must avoid rye crispbread. However, gluten-free crispbread varieties are available, made from corn, rice, or buckwheat flour. These have a similar calorie count (~360 kcal per 100 g) but typically less fiber.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crispbread (Rye) | 366 | 7.9g | 82.2g | 1.3g |
| Rye Bread | 259 | 8.5g | 48.3g | 3.3g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
per 100g
Per 100 g, crispbread has 366 kcal with 16.5 g fiber and only 1.3 g fat — a fiber-to-calorie ratio far better than regular bread (252 kcal, 5.8 g fiber). One piece (~37 kcal) is a portion-controlled base, especially iconic in Scandinavian open-sandwich culture.
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