Is Ryvita High in Calories? A Deep Dive into the Nutritional Facts

November 26, 2025 •

4 min read

Ryvita Original crispbread contains approximately 35-37 calories per slice, a figure often surprising to those concerned about snacks. This article answers the question, 'Is Ryvita high in calories?' by exploring the nutritional details and context of portion size and toppings.

Quick Summary

Ryvita is generally a low-calorie snack on a per-slice basis, especially compared to bread. The total calorie count is most influenced by portion size and toppings, which can significantly alter its energy density and overall dietary impact.

Key Points

Low Per Slice: Ryvita is low in calories per slice (e.g., Original is ~37 kcal), making it an efficient option for snacking.
Calorie Density Nuance: While low per slice, Ryvita's dehydrated nature means its calorie density per 100g is higher, similar to other dried crackers.
Toppings Matter Most: The total calorie count is heavily influenced by toppings; use light, healthy additions like hummus or vegetables to keep calories low.
High in Fibre: Ryvita crispbreads are high in fibre, aiding digestion and promoting a feeling of fullness, which is beneficial for weight management.
Better than Bread: On a slice-for-slice comparison, Ryvita is typically lower in calories than wholegrain bread, offering a lighter alternative.
Mineral Source: Certain varieties, such as Dark Rye, are a natural source of minerals like magnesium and iron.

Is Ryvita High in Calories? Understanding the Nuance

At first glance, the question "Is Ryvita high in calories?" seems straightforward. A single Ryvita crispbread slice contains a relatively low number of calories, making it a popular choice for those managing their weight. For example, a single slice of Ryvita Crackerbread has around 20 calories, while an Original crispbread is about 37 calories. However, the picture becomes more complex when considering the calorie density per 100 grams. Because Ryvita is dehydrated and light, its energy per 100g can be quite high, sometimes over 350 kcal. This distinction is crucial for understanding its role in your diet. The key takeaway is that Ryvita is calorie-efficient on a per-serving basis, but the total calories depend heavily on portion size and accompanying toppings.

The Nutritional Breakdown of Ryvita

Beyond just calories, Ryvita offers a number of nutritional benefits. Its main ingredient, wholegrain rye, is a rich source of dietary fibre, which is known to aid digestive health and promote a feeling of fullness. Most varieties are also low in saturated fat and contain no artificial preservatives. Some variants, like the Dark Rye, are a source of important minerals such as magnesium, iron, and zinc. This nutritional profile makes Ryvita a far more wholesome choice than many other processed snacks, provided it's paired with healthy toppings.

Calorie Comparison: Ryvita vs. Bread

When used as a bread replacement, Ryvita can be a lower-calorie alternative, which is why it has long been a staple in many diet plans. However, it's important to compare like for like. A single slice of medium-sliced wholegrain bread can have between 80 and 100 calories or more, making two Ryvita Original slices (approx. 74 calories) a more calorie-efficient choice for an open sandwich. The crunchy texture and high fibre content also mean that two crispbreads can feel just as satisfying as a single slice of bread.

The Role of Toppings in Calorie Count

This is where the "is Ryvita high in calories?" question gets its most complicated answer. The base crispbread is low in calories, but the total energy can skyrocket depending on what you put on it. A few simple examples illustrate this point:

Low-Calorie Toppings: Using light cream cheese and cucumber or a thin layer of hummus keeps the total calorie count low and adds valuable nutrients.
Higher-Calorie Toppings: Loading a Ryvita with a thick layer of high-fat cheese, full-fat spreads, or sugary jam will quickly negate the low-calorie benefit of the crispbread itself.

To make Ryvita a truly healthy, low-calorie snack, the focus must be on balanced and mindful topping choices. This versatility is one of Ryvita's biggest strengths, allowing it to be a blank canvas for both healthy and indulgent options, but it requires careful consideration for those on a calorie-controlled diet.

A Look at Different Ryvita Varieties

Not all Ryvita products are created equal in terms of calorie content. Here is a breakdown of a few popular types:

Ryvita Crackerbread: The lightest option, often marketed as having just 20 calories per slice.
Ryvita Original Rye Crispbread: A classic choice, providing around 35-37 calories per slice.
Ryvita Dark Rye: Another wholesome option, with approximately 37 calories per slice and a robust flavour.
Ryvita Multigrain Crispbread: Similar to the original, typically around 37 calories per slice.

How Ryvita Fits into a Balanced Diet

For individuals seeking to manage their weight, Ryvita can be a valuable tool. Its high fibre content promotes satiety, helping to reduce overall food intake throughout the day. It provides a satisfying crunch that can curb cravings for less healthy, higher-calorie snacks. As part of a balanced diet, it's an excellent vehicle for nutrient-dense toppings like avocado, lean protein spreads, or vegetable slices. The key is moderation and smart pairings to keep the overall calorie impact in check. By focusing on whole, unprocessed toppings, Ryvita can help maintain a healthy eating routine.

Nutritional Comparison: Ryvita vs. Wholegrain Bread

To highlight Ryvita's position, let's compare its nutritional profile to a standard slice of wholegrain bread.


Nutrient	Ryvita Original (1 slice ~10.5g)	Wholegrain Bread (1 slice ~35g)	Comparison
Calories	37 kcal	~85 kcal	Ryvita is significantly lower in calories per serving.
Carbohydrate	7.2g	~15g	Lower carb count per slice, ideal for lighter meals.
Fibre	1.4g	~2.5g	Lower per slice, but more fiber dense due to smaller size.
Protein	1.1g	~4g	Bread has more protein, but Ryvita can be supplemented with protein-rich toppings.
Fat	0.1g	~1g	Very low in fat, making it a lean base for snacks.

Conclusion

So, is Ryvita high in calories? The answer is no, not on a per-slice basis. In fact, it's a calorie-efficient alternative to regular bread and many other snacks. Its high fibre content and simple, wholegrain ingredients make it a healthy option for weight management and digestive health. The key lies in mindful consumption, focusing on portion control and choosing healthy toppings. By understanding the difference between per-slice and per-100g calorie density, you can effectively incorporate Ryvita into a healthy and balanced diet without concern. For more information on the benefits of wholegrain rye, you can visit the official Ryvita website.

Disclaimer: Nutritional information can vary between product variants. Always check the packaging for the most accurate information.

Frequently Asked Questions

A standard slice of Ryvita varies by product. For example, an Original Rye Crispbread has about 37 calories per slice, while Crackerbread contains only 20 calories per slice.

Yes, Ryvita can be a great addition to a weight loss diet. Its high fibre content helps you feel full, and the low calorie count per slice allows for a satisfying snack or light lunch without a high energy intake.

Per serving, Ryvita is typically lower in calories than a slice of normal bread. For instance, two Ryvita Original crispbreads are often fewer calories than a single slice of medium-sliced wholegrain bread.

To keep Ryvita low in calories, focus on low-fat, nutrient-rich toppings. Options like cucumber, tomato, or a thin spread of cottage cheese or hummus are excellent choices.

Yes, Ryvita Crackerbread generally has fewer calories per slice than Ryvita Original. A Crackerbread slice typically contains about 20 calories, while an Original crispbread is around 37 calories.

Absolutely. The wholegrain rye in Ryvita is a great source of fibre, which is important for digestive health, helps regulate bowel function, and increases feelings of satiety.

You can, but it will increase the overall calorie count. While the crispbread itself remains a good base, high-calorie toppings like creamy cheeses or rich spreads will diminish the low-calorie advantage. Balance is key to a healthy diet.

Yes, many Ryvita crispbreads, particularly the basic varieties made from rye, salt, and water, are suitable for vegans. It's always best to check the specific product's ingredient list.

For the most accurate nutritional information, including calories, always check the nutritional table on the packaging of the specific Ryvita product you are purchasing. Ryvita also provides this information on its official website.