1 serving (25 grams) contains 35 calories, 1.1 grams of protein, 0.2 grams of fat, and 6.5 grams of carbohydrates.
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Nutrition Information
Calories |
350 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2 g | 2% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 500 mg | 21% | |
| Total Carbohydrates | 65 g | 23% | |
| Dietary Fiber | 18 g | 64% | |
| Sugars | 1 g | ||
| protein | 11 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 50 mg | 3% | |
| Iron | 3 mg | 16% | |
| Potassium | 400 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Ryvita
Ryvita is a brand of crispbread originating from Sweden, now widely consumed in various cuisines as a low-calorie, high-fiber snack or meal accompaniment. Made primarily from whole-grain rye flour, it is prized for its simple ingredients and substantial nutritional value. A typical serving (two slices) provides around 140 calories, 4.4g of protein, 7.2g of dietary fiber, and only 0.8g of fat. It is also a source of minerals such as iron (1.2mg) and calcium (20mg). Ryvita is often enjoyed with nutritious toppings such as avocado, hummus, or smoked salmon, making it versatile for dieters and health-conscious eaters alike.
Health Benefits
- Supports digestive health with 7.2g of dietary fiber per serving, aiding in gut motility and promoting a healthy microbiome.
- Provides energy and sustenance with complex carbohydrates (26g per serving), which are digested slowly to avoid blood sugar spikes.
- Contributes to anemia prevention with 1.2mg of iron per serving, though pairing with vitamin C-rich foods is recommended for better absorption.
Dietary Considerations
Selection and Storage
Store Ryvita crispbreads in an airtight container in a cool, dry place to maintain their crisp texture.
Common Questions About Ryvita Nutrition
Is Ryvita high in protein?
Ryvita is moderately low in protein, providing 4.4 grams of protein per 100-gram serving. It's not a high-protein food but can complement a balanced meal with other protein-rich ingredients like hummus or cottage cheese.
Can I eat Ryvita on a keto diet?
Ryvita is not suitable for a strict keto diet due to its high carbohydrate content, with 26 grams of carbs per 100 grams. However, it may fit into a less restrictive low-carb plan, depending on your daily carb limit.
What are the health benefits of Ryvita?
Ryvita is high in dietary fiber, with 7.2 grams per 100 grams, which supports digestive health and helps maintain a feeling of fullness. It's also low in fat and sugar, making it a heart-healthy, weight-conscious choice. However, its 200mg of sodium per 100 grams may be a concern for those watching their salt intake.
What is a healthy serving size of Ryvita?
A typical serving size of Ryvita is 2-3 crackers, which is around 35-50 calories and provides a good source of fiber while keeping sodium levels manageable. This can be paired with healthful toppings like avocado or lean protein spreads.
How does Ryvita compare to other crackers?
Compared to many crackers, Ryvita is lower in calories and fat, with just 0.8 grams of fat and 140 calories per 100 grams. It also has higher fiber content at 7.2 grams, making it a more nutrient-dense option. However, some crackers may offer additional protein or be lower in sodium, depending on the brand.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
