Crispbread – a healthy alternative to bread?

Crispbread comes from Sweden in both culinary and linguistic terms (“knäckebröd”, “knäcka” = to crack) and is one of the most fiber-rich types of bread available in Germany. In our article you will learn everything about nutritional values, calories and the different types of crispbread. We also explain the health benefits and disadvantages of eating crispbread and provide you with a delicious crispbread recipe to try out.

Crispbread: a wide range of varieties

Crispbread comes in a variety of varieties. Originally it was only made on the basis of rye, but always with wholemeal flour. In the meantime, a wide variety of grains such as  spelled  or  oats  are used. The high-fiber amaranth crispbread is also becoming more and more popular.

A mixture of different spices should give each type of crispbread its individual taste. Other popular additives that are said to have a health-promoting effect are:

Organic crispbread  is now available in almost every supermarket, as is gluten-free crispbread. Most varieties are  vegan.  Consumers should be wary of inscriptions such as “Fitness”, “Active” or similar variants and better rely on the list of ingredients and nutritional information.

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: 100 grams of crispbread contain up to 17 grams of  fiber . There are only 8 grams of fiber in the same amount of wholemeal rye bread. The calorie content and  nutrients  of crispbread can vary from variety to variety. The information on the packaging can help here.

The average nutritional values ​​of wholemeal crispbread are listed here as an example:

per 100g per slice (15 g)
calories 333 calories 50 calories

  • fiber
  • sugar




Fat 1.3g 0.2g
proteins 6.7g 1g
sodium 200 mg 30 mg
potassium 319 mg 41 mg
calcium 31 mg 4 mg
magnesium 78 mg 10 mg
iron 2.4 mg 0.3 mg

Does Crispbread Help You Lose Weight?

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

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

In this respect, however, the  long- lasting satiety  due to the high fiber content speaks in favor of crispbread. In this regard, the popular white bread in particular, which has the lowest fiber content, performs worse.

Ultimately, it is not the type of bread that matters, but the  topping.  Anyone who cannot do without lavish toppings during a diet will not be able to achieve any effect with this either. It doesn’t matter whether the diet includes crispbread or not.

Is Crispbread Really Healthy?

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

As in chips, fries or some biscuits, crispbread contains a high amount of  acrylamide  . This substance is mainly produced when carbohydrate-containing foods are heated for a long time.

According to the European Food Safety Authority (EFSA), acrylamide is suspected of being carcinogenic. The European Union has therefore legally mandated that from April 2018 food manufacturers must comply with certain specifications in the production of crispbread. For example, food must not be heated too high or for too long. If you want to be on the safe side, you should only include crispbread on your menu occasionally and not establish it as a daily supper or breakfast.

Beneficial effect on gastrointestinal tract

However, crispbread is healthy for the gastrointestinal tract. Due to the high fiber content, which has a regulating and stabilizing effect on digestion, crispbread prevents intestinal diseases and  constipation  . In addition, eating crispbread is also helpful for  diarrhea .

The very finely ground wholemeal flour is usually good for people with a very sensitive digestive system. However, if too much crispbread or dietary fiber is consumed,  flatulence can be  an unpleasant consequence.

storage and durability

Crispbread has one major advantage that made it so popular in the past without the possibility of preserving it: its  shelf life.

Packed in a lunch box – preferably an airtight one – in a cool, dry, dark place, crispbread will keep for several months without any problems.

Make your own crispbread

We have good news for hobby bakers: Baking your own crispbread is easy.

Here is a sample recipe for crispbread as a suggestion. The following ingredients are required for 28 slices of crispbread:

  • 250 g whole wheat flour
  • 250 g pithy oat flakes
  • 120g peeled sesame seeds
  • 50 g sunflower seeds
  • 25 g pumpkin seeds
  • 20 grams of flaxseed
  • 2 tsp salt
  • 6 tbsp sunflower oil
  • 375 ml 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 a dough hook (a mixer) to form a sticky, tough dough.
  2. Rinse two baking sheets under cold water. Divide the dough into two roughly equal sized lumps and roll out each on a baking sheet to a 3mm thick layer. With a knife, lightly cut into pieces about 6 x 10 centimeters in size. Bake in a preheated oven (top/bottom heat: 250 degrees Celsius, circulating air: 225 degrees Celsius) for about 5 minutes one after the other.
  3. Reduce the temperature to 200 or 175 degrees Celsius and bake for another 15 to 20 minutes. Then take it straight off the tray and let it cool down.

The crispbreads can be stored in an airtight bread box in a dry, cool place for at least two weeks.

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