Grain
plain rye wafers.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
334
PROTEIN
9.6g
CARBS
80.4g
FAT
0.90g
FIBER
22.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories334kcal—
Protein9.6g19%
Carbohydrates80.4g29%
Fiber22.9g82%
Sugar1.0g2%
Total fat0.90g1%
Saturated fat0.11g1%
Cholesterol0mg0%
Water5.0g—
MINERALS
Sodium557mg24%
Potassium495mg11%
Calcium40mg3%
Iron5.9mg33%
Magnesium121mg29%
Phosphorus334mg27%
Zinc2.8mg25%
Copper0.46mg51%
Manganese5.4mg233%
Selenium23.8µg43%
VITAMINS
Vitamin A0µg0%
Vitamin C0.10mg0%
Vitamin D0µg0%
Vitamin E0.80mg5%
Vitamin K5.7µg5%
Thiamin (B1)0.43mg36%
Riboflavin (B2)0.29mg22%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)0.57mg11%
Vitamin B60.27mg16%
Folate (B9)45µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup61g
1 tablespoon3.8g
1 teaspoon1.3g
1 ml0.3g
1 liter254.2g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Good source of essential minerals such as manganese, selenium, magnesium, and phosphorus.
- ✓May support heart health by helping to lower LDL cholesterol due to its soluble fiber content.
- ✓Typically has a low glycemic index, making it a suitable choice for blood sugar management compared to refined grain products.
COOKING TIPS
In the kitchen.
- 1Use as a sturdy base for appetizers and canapés with toppings like smoked salmon, cream cheese, hummus, or avocado.
- 2Crumble over soups or salads as a whole-grain, crunchy alternative to croutons.
- 3Serve alongside cheese boards and charcuterie platters as a flavorful, robust cracker.
- 4Enjoy as a simple, high-fiber snack with a spread of nut butter, cottage cheese, or sliced hard-boiled eggs.
STORAGE
Keep it fresh.
- Store in a cool, dry place like a pantry, away from direct sunlight and moisture to maintain their crisp texture.
- Once the package is opened, transfer the wafers to an airtight container or reseal the original packaging tightly to prevent them from becoming stale.
FAQ
Frequently asked questions.
Are plain rye wafers healthy?
Yes, plain rye wafers are generally considered healthy. They are high in dietary fiber, which supports digestion, promotes satiety, and helps regulate blood sugar levels. They also provide essential minerals like manganese, selenium, magnesium, and phosphorus, contributing to overall well-being.
How many calories and carbohydrates are in plain rye wafers?
Per 100g, plain rye wafers contain approximately 334 calories and 80.4g of carbohydrates. They also offer 9.6g of protein and a very low 0.9g of fat, making them a carb-rich, high-fiber snack.
Are plain rye wafers good for weight loss?
Plain rye wafers can be beneficial for weight management due to their high fiber content, which promotes satiety and helps you feel full longer. While they are calorie-dense, their ability to curb hunger can help reduce overall calorie intake when consumed in appropriate portions as part of a balanced diet.
Are plain rye wafers gluten-free?
No, plain rye wafers are not gluten-free. Rye is a grain that naturally contains gluten, so individuals with celiac disease or gluten sensitivity should avoid them. Always check the ingredient list for specific product variations.
Can diabetics eat plain rye wafers?
Yes, plain rye wafers can be a suitable option for diabetics in moderation. They typically have a low glycemic index due to their high fiber content, which helps regulate blood sugar levels more effectively than refined grain products. Portion control is still crucial.
What do plain rye wafers taste like?
Plain rye wafers have a distinct, earthy, and slightly nutty flavor characteristic of rye grain. They are typically crisp and crunchy, offering a satisfying texture that pairs well with various toppings, and have a less neutral taste than wheat crackers.
How can I use plain rye wafers?
Plain rye wafers are versatile and can be enjoyed as a snack or light meal. They are excellent topped with cheese, avocado, hummus, nut butter, or various spreads. They can also serve as a crunchy accompaniment to soups or salads, or as a base for open-faced sandwiches.
How should I store plain rye wafers?
To maintain their crispness, plain rye wafers should be stored in an airtight container in a cool, dry place away from direct sunlight and moisture. This prevents them from becoming stale or soggy, preserving their texture and flavor.
How long do plain rye wafers typically last?
Unopened packages of plain rye wafers can last for several months, often up to a year, when stored properly in a cool, dry pantry. Once opened, they are best consumed within a few weeks to ensure optimal freshness and crunch.
What are the main health benefits of the fiber in plain rye wafers?
The high dietary fiber in plain rye wafers offers several benefits, including aiding digestion, promoting regular bowel movements, and contributing to a feeling of fullness. This fiber can also help regulate blood sugar levels and may support heart health by helping to lower LDL cholesterol.
