Rye crispbread glycemic index
Rye crispbread has a glycemic index of 66, which is medium. A 25 g serving (2–3 crispbreads) has a glycemic load of 10 (low).
Also known as: Ryvita, knäckebröd
- Serving25 g
- Available carbs14 g
- Fiber5.7 g
- Sugars0.3 g
- Protein2.4 g
- Calories84 kcal
Serving: 2–3 crispbreads.
What to know
Rye crispbreads have a medium GI, but each slice is small and high in fiber. They make a lighter base than bread for toppings like eggs, cheese or smoked salmon.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 29 g | 19 | Medium |
| 100 g | 58 g | 38 | High |
| 25 g · 2–3 crispbreads | 14 g | 9 | Low |
What the studies found
The value of 66 is the median of 6 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (60 to 75).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 60 · UK 1992
- 64 · Germany 1980
- 64 · UK 1992
- 69 · Canada 1981
- 71 · Australia 1995
- 75 · UK 1992
Rye crispbread compared with other snacks & crackers
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Frequently asked questions
Is rye crispbread low glycemic?
No. With a GI of 66, rye crispbread is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of rye crispbread?
A 25 g serving (2–3 crispbreads) has a glycemic load of 10, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat rye crispbread?
With a GI of 66 and a low glycemic load per serving, rye crispbread usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in rye crispbread?
A 25 g serving has about 20 g of total carbohydrate, including 5.7 g of fiber, leaving 14.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 80.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (25 g) | |
|---|---|---|
| Calories | 334 kcal | 84 kcal |
| Carbohydrates | 80 g | 20 g |
| Available carbs | 58 g | 14 g |
| Fiber | 23 g | 5.7 g |
| Sugars | 1 g | 0.3 g |
| Protein | 9.6 g | 2.4 g |
| Fat | 0.9 g | 0.2 g |
Source: USDA FoodData Central, Crackers, rye, wafers, plain (SR Legacy, FDC 172744). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.