Crackers, crispbread
Common food
Photo: Wikipedia
Crispbread is a dry, crunchy, and light flatbread, traditionally made from rye flour, that shatters satisfyingly with each bite. Its nutritional profile is dominated by an exceptionally high fiber content, making it a dense source of complex carbohydrates and a surprisingly filling snack. With minimal fat and no added sugar, it's a staple for those seeking a simple, high-fiber, and low-fat crunchy base.
Calorie split: 8% protein · 88% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love crispbread for its satisfying, audible crunch and its remarkable versatility as a blank canvas for toppings, from butter and cheese to smoked salmon and avocado. Its cultural significance, particularly in Scandinavian countries, ties it to tradition and a wholesome, simple way of eating.
⚠️ Watch-outs & how to enjoy it better
The very high fiber content can cause digestive discomfort or bloating for those not accustomed to it, and its dry texture can be challenging to chew without sufficient moisture. To counteract this, always pair it with a hydrating food like cucumber, tomato, or a spread like cream cheese or hummus, and start with smaller portions to let your digestive system adjust.
Key benefits
- Excellent source of dietary fiber (16.5g per 100g).
- Very low in fat (1.3g per 100g).
- Provides a sustained energy release from complex carbohydrates.
- Naturally low in sugar (1.07g per 100g).
- Light and portable, making it a convenient snack.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic Wasa brand of crispbread was created by a Swedish baker in 1919 after a baker's strike forced him to develop a long-lasting, nutritious bread that didn't require a skilled baker to make.
Full nutrition (USDA data · scales with serving)
| Water | 6.1 g |
| Energy | 366 kcal |
| Protein | 7.9 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 82.2 g |
| Fiber, total dietary | 16.5 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 31.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 78.0 mg |
| Phosphorus, P | 269 mg |
| Potassium, K | 319 mg |
| Sodium, Na | 410 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.26 mg |
| Selenium, Se | 36.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 47.0 ug |
| Folic acid | 25.0 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 65.0 ug |
| Choline, total | 20.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 194 ug |
| Vitamin E (alpha-tocopherol) | 0.81 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.14 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.14 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.17 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.15 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.56 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Crackers.
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.39 g |
| Methionine | 0.15 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
Is crispbread the same as a cracker?
While similar, crispbread (like Wasa or Knäckebröd) is typically made from whole-grain rye, is much thinner, drier, and has a significantly higher fiber content than most standard crackers, which often contain wheat flour and more fat.
How should I store crispbread to keep it crunchy?
Keep it in a sealed container or its original packaging in a cool, dry place. If it absorbs moisture and softens, you can crisp it up again by placing it in a low oven (around 150°C/300°F) for a few minutes.
What are the best toppings for crispbread?
Its neutral, nutty flavor pairs well with both savory and sweet toppings. Classic choices include butter, cheese, smoked fish, pâté, avocado, or even a simple spread of cream cheese with herbs.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.66 kcal/g · 9% calories from protein · 16.5 g fiber · 1.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.