The Core Nutritional Data: 40 Calories Per Crispbread
One standard slice of Ryvita Sesame Crispbread contains approximately 40 calories. This low-calorie count makes it an appealing choice for individuals looking for a light snack or a crunchy alternative to bread. The total calories come primarily from wholegrain rye flour, the main ingredient, with a small contribution from the sesame seeds and other components.
Full Nutritional Breakdown Per Slice
Beyond the headline calorie number, it is helpful to look at the other macronutrients and micronutrients that a sesame Ryvita provides. Based on manufacturer data for a typical 10.5g slice, the breakdown is as follows:
- Energy (kcal): 40 kcal
- Fat: 0.7g (of which saturates is 0.1g)
- Carbohydrates: 6.0g (of which sugars are 0.3g)
- Fibre: 1.9g
- Protein: 1.4g
- Salt: 0.07g
What are the ingredients?
Ryvita is known for its simple and wholesome ingredients list. For the Sesame Crispbread, the primary components are wholegrain rye flour, rye bran, and sesame seeds (at least 11%). A dash of salt is added for flavor. It is worth noting that it is low in saturated fat, high in fiber, and also a natural source of iron, magnesium, and zinc. The product is also vegan-friendly and contains no artificial preservatives.
Comparison: Sesame Ryvita vs. Other Ryvita Varieties
To put the 40-calorie count into perspective, here is a comparison with other popular crispbread varieties from the same brand, based on publicly available nutritional information.
| Ryvita Variety | Calories Per Slice (Approx.) | Key Feature | Fibre Content (Approx.) | Protein Content (Approx.) |
|---|---|---|---|---|
| Sesame Crispbread | 40 kcal | Toasted sesame flavor | 1.9g | 1.4g |
| Original Crispbread | 32 kcal | Simple rye flavor | High fiber | High fiber |
| Dark Rye Crispbread | 37 kcal | Robust, darker rye flavor | High fiber | Source of protein |
As the table shows, the sesame Ryvita is very similar in calorie and nutritional profile to its counterparts. The key difference lies in the flavor and the slight increase in protein and fat from the addition of the sesame seeds.
Incorporating Sesame Ryvita into a Healthy Diet
Because of their low-calorie and high-fiber content, sesame Ryvitas can be a great addition to a balanced diet, particularly for those focusing on weight management. The key is to be mindful of toppings, as they can quickly add calories.
Healthy Topping Ideas
- For a high-protein snack: Top with low-fat cottage cheese and chopped chives.
- For a Mediterranean twist: Add a smear of hummus and a sprinkle of paprika.
- For a sweet treat: Spread with a thin layer of sugar-free jam and sprinkle with cinnamon.
- For a fiber boost: Add a layer of avocado and top with black pepper.
- For a simple and delicious pairing: Enjoy with a hard-boiled egg or a slice of lean turkey.
Mindful Eating Tips
- Count your crispbreads: Be aware of how many slices you are consuming, as calories and macros can add up. Stick to the serving size on the packet or plan your snacks ahead of time.
- Focus on nutrient-dense toppings: Choose toppings that provide additional nutritional value, such as protein, healthy fats, or vitamins, without excessive calories.
- Use as a swap: Consider using Ryvita as a lower-calorie, high-fiber alternative to traditional bread, particularly for lunches.
Conclusion
One sesame Ryvita contains 40 calories and offers a range of nutritional benefits, including being high in fiber and a source of minerals like iron, magnesium, and zinc. With its whole-grain base and nutty sesame flavor, it provides a satisfying crunch that can be incorporated into a variety of healthy snack and meal ideas. The key to maintaining its low-calorie status is to be mindful of your topping choices. When compared to other crispbreads, the Sesame variety stands out for its flavor while maintaining a very similar and healthy nutritional profile. For more inspiration and product information, the official Ryvita website is an excellent resource for ideas and recipes.
Further nutritional information
For a full, detailed list of ingredients and nutritional information directly from the manufacturer, consider checking their official website for the latest data. This can be especially useful for those with specific dietary needs or allergies. Always read the packaging for the most up-to-date information before consumption.
