Crackers, rye, wafers, seasoned
Whole food · Baked Products
These are crisp, thin, rectangular wafers made from rye flour and seasoned with savory herbs and spices. They offer a robust, earthy rye flavor with a satisfying, brittle crunch that shatters cleanly. Nutritionally, they are a standout source of dietary fiber, providing over 75% of the daily value per 100g.
Calorie split: 9% protein · 71% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love them for their deep, toasty rye flavor and the addictive, sharp crunch that holds up well to dips and toppings. They are a versatile staple for quick snacks, elegant appetizers, and as a textural element in salads.
⚠️ Watch-outs & how to enjoy it better
The high fiber content can cause digestive discomfort for those not accustomed to it; start with a small portion and drink plenty of water. They can be high in sodium, so individuals monitoring salt intake should check labels and pair with low-sodium foods like fresh vegetables or unsalted hummus.
Key benefits
- Excellent source of dietary fiber (20.9g per 100g)
- High in complex carbohydrates for sustained energy
- Provides plant-based protein (9g per 100g)
- Very low in sugar (0g per 100g)
- Seasoning adds flavor without added sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Traditional Scandinavian rye crispbreads (like knäckebröd) were historically baked on large wooden rollers and could last for years, making them a crucial staple for long winters and sea voyages.
Full nutrition (USDA data · scales with serving)
| Water | 4.0 g |
| Energy | 381 kcal |
| Energy | 1594 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 9.2 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 73.8 g |
| Fiber, total dietary | 20.9 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 106 mg |
| Phosphorus, P | 307 mg |
| Potassium, K | 454 mg |
| Sodium, Na | 887 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.49 mg |
| Manganese, Mn | 2.4 mg |
| Selenium, Se | 32.5 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.22 mg |
| Niacin | 2.5 mg |
| Pantothenic acid | 0.56 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 52.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 52.0 ug |
| Folate, DFE | 52.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 8.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 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 | 0.92 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.3 g |
| PUFA 18:3 | 0.32 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
Are seasoned rye wafers gluten-free?
No. Rye contains gluten, making these wafers unsuitable for individuals with celiac disease or gluten sensitivity.
How should I store them to keep them crisp?
Store in a cool, dry place in an airtight container or sealed bag. If they lose crispness, you can refresh them in a low oven (300°F/150°C) for a few minutes.
What's the best way to eat them?
They are ideal as a base for toppings like cheese, smoked fish, or dips. Their sturdy texture also makes them great for crumbling over soups or salads.
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 3.81 kcal/g · 9% calories from protein · 20.9 g fiber · 0.0 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: 1.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.