Crackers, melba toast, rye (includes pumpernickel) Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1628

Total Fat3.4g

Saturated Fat0.0g

Total Carbs77.3g

Fiber8.0g

Sugars0.0g

Protein11.6g

Macro Breakdown

Protein11.6g (12%)

Carbs77.3g (80%)

Fat3.4g (8%)

Health Scores (0-10)

10.0

Metabolic

8.1

Inflammation

10.0

Hormonal

9.8

Gut Health

5.5

Skin Health

4.9

Brain Health

10.0

Bone Health

8.9

Sleep

9.2

Exercise

8.2

Longevity

10.0

Detox

10.0

Immunity

7.5

Pral

0.0

Satiety

0.0

Nutrient Density

5.0

Bioavailability

0.4

Electrolyte

7.6

Methylation

🧬 How Crackers, melba toast, rye (includes pumpernickel) Affects Your Health

💪

Testosterone 12% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

🧘

Cortisol & Stress 9% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

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Cortisol 5% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

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Thyroid 70% DV

Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.

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Anemia

iron + folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

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Hypothyroid

selenium + zinc. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.

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Iron 20% DV

20% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

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Magnesium 9% DV

9% DV. Calms nerves, relaxes muscles, supports sleep.

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1628.0 kJ	—
Protein	11.6 g	23% DV
Total Fat	3.4 g	4% DV
Carbohydrate	77.3 g	28% DV
Fiber	8.0 g	29% DV
Sodium	899.0 mg	39% DV
Calcium	78.0 mg	6% DV
Iron	3.7 mg	20% DV
Magnesium	39.0 mg	9% DV
Phosphorus	183.0 mg	15% DV
Potassium	193.0 mg	4% DV
Zinc	1.4 mg	12% DV
Vitamin B6	0.1 mg	5% DV
Folate	129.0 µg	32% DV
Selenium	38.7 µg	70% DV

Compare Crackers, melba toast, rye (includes pumpernickel) With...

Alcoholic beverage, rice (sake)
561 cal Amaranth grain, cooked
429 cal Amaranth grain
1554 cal Amaranth leaves, cooked, boiled, drained
88 cal Amaranth leaves, cooked, boiled, drained
88 cal

Frequently Asked Questions

How does Crackers, melba toast, rye (includes pumpernickel) support gut health?

Crackers, melba toast, rye (includes pumpernickel) contains 8g of fiber per 100g (29% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Crackers, melba toast, rye (includes pumpernickel) affect hormones?

Yes — Crackers, melba toast, rye (includes pumpernickel) is rich in selenium (70% DV), which Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.. selenium supports T3 (active thyroid) and Testosterone production. fiber supports Estrogen and Insulin production. zinc supports Testosterone and DHT production.

Does Crackers, melba toast, rye (includes pumpernickel) contain anti-nutrients?

Phytates (especially in whole grains — bind zinc, iron, calcium). Lectins (wheat germ agglutinin — reduced by cooking). Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates. Whole grains have more nutrients but also more phytates — the net effect is still positive.

How filling is Crackers, melba toast, rye (includes pumpernickel)?

Crackers, melba toast, rye (includes pumpernickel) has a satiety score of 0.0/10. The 8g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.