Rye crackers
Rye crackers are crisp, savory flatbreads made primarily from rye flour, water, and salt, often seasoned with seeds like caraway. Originating in Northern and Eastern Europe, they have been a staple food for centuries due to the hardiness of the rye grain in cold climates.
🍽️ Nutrition at a glance
Typically low in fat and moderate in protein, rye crackers are a source of complex carbohydrates and dietary fiber, particularly soluble fiber. A standard serving of about 30 grams provides roughly 120-140 calories and offers minerals like magnesium and iron.
Nutrition breakdown
| Calories | 110 kcal |
| Protein | 3 g |
| Carbs | 22 g |
| Fat | 1.5 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 200 mg |
| Iron | 2 mg |
| Magnesium | 30 mg |
| Phosphorus | 80 mg |
| Potassium | 100 mg |
| Zinc | 1 mg |
| Niacin (B3) | 2 mg |
| Folate | 25 mcg |
| Thiamin (B1) | 0.2 mg |
Per 1 cup (about 30 g) · estimated, varies by recipe
💡 What's interesting
The unique, slightly sour flavor of rye crackers comes from the grain's natural acidity, which also helps them stay fresh longer than wheat-based crackers. Nutritionally, the high fiber content in rye is known to support digestive health and help regulate blood sugar levels.
