Multiseed Whole Grain Crispbread
Quick answer
A medium portion of Multiseed Whole Grain Crispbread (35 g) contains 147 kcal, with 9.8 g of net carbohydrates and 4.9 g of protein. Its glycemic index is 48 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 4.7 (Low) for its actual effect.
- Carbs14.7 g41.6%
- Protein4.9 g13.9%
- Fat7 g44.6%
- Fibre4.9 g
Percentages of total energy (calories)
Multiseed wholegrain crispbreads (zadencrackers) are a staple of the healthy table in the Netherlands and Scandinavia, and a richer alternative to ordinary toast. They are not made from flour alone but baked with plenty of flax, sunflower, pumpkin and sesame seeds. That gives them 14g of fibre and 14g of protein per 100g, along with unsaturated fats including plant omega-3 from flaxseed. Their firm crunch also forces slower chewing, which may help you feel full before you overeat.
💡 Smart Nutritional Guidance
Consumption advice
Two large crispbreads (about 35g) are a good replacement for bread at breakfast and dinner, and keep you full thanks to their fibre and protein.
Best preparation methods
Top them with labneh or goat’s cheese, cucumber slices, olive oil and a pinch of za’atar for a complete Mediterranean-style meal.
Important Nutritional Note
They contain sesame and other seeds that can trigger allergies, and the high seed content brings them to about 420 kcal per 100g, so stick to two and do not finish the whole pack.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (35 g) |
|---|---|---|
| Calories | 420 kcal | 147 kcal |
| Protein | 14 g | 4.9 g |
| Carbohydrate | 42 g | 14.7 g |
| Available carbohydrate | 28 g | 9.8 g |
| Fat | 20 g | 7 g |
| Dietary fibre | 14 g | 4.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (61), it ranks 20 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Multiseed Whole Grain Crispbread good for weight loss?
Multiseed Whole Grain Crispbread provides 420 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 35 g portion gives 147 kcal.
How does Multiseed Whole Grain Crispbread affect blood sugar?
Its glycemic index is 48 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 35 g portion has a glycemic load of 4.7 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Multiseed Whole Grain Crispbread?
A typical 35 g portion of Multiseed Whole Grain Crispbread provides about 147 kcal, 4.9 g protein, 14.7 g carbohydrate, 7 g fat and 4.9 g fibre.
Are multiseed wholegrain crispbreads a good alternative to white bread for people with diabetes?
Yes, they are a good swap. Their glycemic index is low (48), the glycemic load of two crispbreads is only about 4.7, and the seed fibre slows glucose absorption and supports stable blood sugar.
Can seed crispbreads help lower cholesterol?
They can help as part of a balanced diet. The soluble fibre in flaxseed binds some bile acids in the gut, and replacing saturated fats with the unsaturated fats in seeds contributes to the maintenance of normal blood cholesterol levels.
Are these crispbreads gluten-free?
Most Dutch brands use rye, wheat or oat flour to bind the seeds, so check for “glutenvrij” (gluten-free) on the pack if you have coeliac disease.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.