Recipes · Swedish · Bread
Knäckebröd (Rye Crispbread)
One serving has 171 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (48%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (66.8 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 35 g Flour, rye
- 25 g Water
- 5 g Sunflower oil
- 0.5 g Salt
- 1 g Caraway seeds
- 0.3 g Yeast, active dry
Method
- Dissolve the yeast in the water and let stand for 5 minutes.
- Mix the rye flour with the salt and caraway seeds, then stir in the oil and the yeasted water to form a firm, slightly sticky dough.
- Roll the dough out very thin on a floured surface, as thin as you can manage, and prick all over with a fork.
- Cut into rounds or rectangles and transfer to a lined baking tray.
- Bake at 200 C (400 F) for 12-15 minutes until crisp and lightly browned, flipping halfway through for even crispness.
- Cool completely on a wire rack; the crispbread keeps, well wrapped, for weeks.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 171 kcal | 8% |
| Carbohydrates | 27 g | |
| Water | 28.9 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 4.1 g | 9% |
| Tryptophan | 0.05 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.1 g | |
| Leucine | 0.23 g | |
| Lysine | 0.09 g | |
| Methionine | 0.05 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.14 g | |
| Histidine | 0.06 g | |
| Fat | 5.7 g | |
| Monounsaturated | 1.1 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.5 g | |
| Saturated | 0.59 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 16.3 mg | 2% |
| Copper | 0.13 mg | 14% |
| Iron | 1.1 mg | 6% |
| Magnesium | 25.1 mg | 8% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 86.3 mg | 12% |
| Potassium | 147 mg | 3% |
| Selenium | 5.2 µg | 9% |
| Sodium | 196 mg | |
| Zinc | 0.84 mg | 11% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.06 mg | 5% |
| Niacin (vitamin B3) | 0.76 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.21 mg | 4% |
| Pyridoxine (vitamin B6) | 0.1 mg | 8% |
| Folate (vitamin B9) | 19 µg | 5% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 7.6 mg | 2% |
| Vitamin A | 0.18 µg | 0% |
| Vitamin C | 0.21 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 2.3 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.04 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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