Crispbread - a healthy alternative to bread?

Crispbread comes both from a culinary and linguistic point of view from Sweden ("knäckebröd", "knäcka" = crack) and is one of the fiber-rich bread types in Germany. In our article you will learn everything about nutritional values, calories and varieties of crispbread. In addition, we will explain to you about its advantages and disadvantages for the health and provide you with a delicious crispbread recipe to try out.

Crispbread: a great variety of varieties

Crispbread is available in a variety of variants. Originally it was made only on the basis of rye, but always with wholemeal flour. Meanwhile, a variety of cereals such as spelled or oats are used. Thus, the fiber-rich amaranth crispbread is gaining more and more popularity.

A mixture of different spices should give the individual crispbreads their individual taste. Other popular additives, which are said to have a health-promoting effect, are:

  • sesame
  • linseed
  • buckwheat
  • Chia

Organic crispbread is now available in almost every supermarket, gluten-free crispbread also. Most varieties are vegan. Labels such as "fitness", "active" or similar variants should be consumed with care by consumers and better rely on the ingredient list and nutritional chart.

Crispbread: calories and nutritional values

Of course, the nutritional values ​​also vary according to the type of crispbread. But they are all high in fiber: Up to 17 grams of fiber are contained in 100 grams of crispbread. In the same amount of wholemeal bread, only 8 grams of fiber are stuck.

Average nutritional values ​​of whole-grain crispbread:

per 100 gper slice (13 g)
calories366 kcal48 kcal


  • roughage
  • sugar

82 g

17 g
1.1 g

11 g

2.2 g
0.1 g

fat1.3 g0.2 g
proteins8 g1 g
sodium410 mg53 mg
potassium319 mg41 mg
calcium31 mg4 mg
magnesium78 mg10 mg
iron2.4 mg0.3 mg

Does crispbread help you lose weight?

Crispbread is supposed to help you lose weight. However, the bread is only partially suitable for a diet. Although a slice weighs less than that of a "classic" bread and also has fewer calories, it easily entices you to eat several slices of crispbread.

In addition, crispbread has an extremely high level of carbohydrates because it contains almost no water. For a low carb diet crispbread is therefore not suitable.

For crispbread speaks in this regard, however, the long-lasting saturation due to the high fiber content. In this respect, especially the popular white bread, which is the poorest fiber, performs worse.

Ultimately, it is not the type of bread but the topping that counts. Those who can not do without rich coverings during a diet will not be able to achieve any effects with it. It does not matter if the diet includes crispbread or not.

Is crispbread really healthy?

Crispbread is rich in fiber and minerals compared to other breads. However, it also has a health disadvantage compared to other types of bread.

As in chips, fries or some biscuits, crispbread contains a high amount of acrylamide. This substance is produced mainly by strong, long heating of carbohydrate-containing foods.

According to the European Food Safety Authority (EFSA), acrylamide is suspected of being carcinogenic. The European Union has therefore made it compulsory for food manufacturers to comply with certain requirements in the production of crispbread starting in April 2018. For example, foods must not be heated too high or too long. Those who want to make sure should only occasionally put crispbread on the menu and not establish it as a daily supper or breakfast.

Positive effect on the gastrointestinal tract

However, crispbread is healthy for the gastrointestinal tract. Due to the high fiber content, which has a digestive and stabilizing effect, crispbread prevents intestinal diseases and constipation. In addition, the consumption of crispbread is also helpful in case of diarrhea.

The finely ground whole wheat flour usually gets well with people with very sensitive digestive system. However, if too much amount of crispbread or fiber is consumed, flatulence can be an unpleasant result.

Storage and durability

Crispbread has a big advantage, which made it so popular even in days gone by without preservative: its durability.

Packed in a cool, dry, dark place in a - best airtight - lunchbox, crispbread can easily last for several months.

Make crispbread yourself

For hobby bakers we have good news: baking crispbread yourself is easy.

Here is an example of a recipe for hearty crispbread. Requires the following ingredients for 28 slices of crispbread:

  • 250 g whole wheat flour
  • 250 g of pungent oatmeal
  • 120 g of peeled sesame
  • 50 g sunflower seeds
  • 25 g pumpkin seeds
  • 20 g of flaxseed
  • 2 teaspoons salt
  • 6 tbsp sunflower oil
  • 375 ml of water

Preparation of crispbread

The preparation of crispbread takes about 60 minutes. The following steps are necessary for this:

  1. Mix all ingredients except oil and water in a bowl. Then add water and oil and mix with dough hook (a stirrer) to a sticky, tenacious dough.
  2. Rinse two baking trays under cold water. Divide the dough into two roughly equal lumps and roll out on a baking tray to a 3-millimeter-thick layer. Use a knife to cut into pieces about 6 x 10 centimeters in size. Bake in the pre-heated oven (top / bottom heat: 250 degrees Celsius, circulating air: 225 degrees Celsius) for about 5 minutes in succession.
  3. Reduce the temperature to 200 or 175 degrees Celsius and allow to bake for another 15 to 20 minutes. Then remove directly from the plate and let cool.

The crispbreads are kept airtight in a bread box in a dry, cool place for at least two weeks.

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