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High-fiber whole-grain crispbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 slice (medium) of Buckwheat Wasa Crispbread (20 g) has 70 calories. That works out to 350 calories per 100 g. It contains 13 g of carbs, 1.9 g of protein, 0.5 g of fat and 3.2 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Selected: 2 slice (medium) · 20 g
70
KCAL / 20G
Carbs
13g
· 5% DV
Protein
1.9g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 12% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 3.2 g | 11% |
| Protein | 1.9 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 slice (medium) | 20 g | 70 kcal |
| 1 slice (thin) | 10 g | 35 kcal |
| 1 serving (medium) | 20 g | 70 kcal |
| 3 slice (large) | 30 g | 105 kcal |
| 4 slice (large) | 40 g | 140 kcal |
| 1 serving (double) | 40 g | 140 kcal |
| 1 pack (small) | 40 g | 140 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Buckwheat Wasa Crispbread is a baked crispbread made with buckwheat and other grain ingredients. The exact grain blend and any seeds can vary by market or product version, so the package’s ingredient list is the reliable source for a specific pack.
Yes, Buckwheat Wasa Crispbread can stand in for bread at meals, especially as a base for toppings or alongside soup and salads. Its dry, crunchy texture is quite different from soft bread, so it works best when you want a crisp alternative.
Buckwheat Wasa Crispbread is ready to eat straight from the pack. Top it with cheese, hummus, egg, avocado, or nut butter, or serve it alongside a meal; add moist toppings just before eating to keep the crispbread crunchy.
No, Buckwheat Wasa Crispbread does not need to be toasted because it is already baked and crisp. You can eat it as it is, or warm it briefly if you prefer, but avoid leaving it in a toaster where thin crispbread may scorch.
Keep Buckwheat Wasa Crispbread tightly sealed in a cool, dry place after opening. Moisture makes crispbread lose its crunch, so avoid storing the packet near a kettle, sink, or other humid area.
Yes, Buckwheat Wasa Crispbread can soften and lose its crunch when exposed to air or moisture. Close the package after each use, and discard the crispbread if it develops an unusual smell or appearance.
Yes, you can freeze Buckwheat Wasa Crispbread in an airtight container, although freezing is usually unnecessary for a dry crispbread. Let it thaw while still sealed so condensation does not dampen the pieces.
Buckwheat Wasa Crispbread can make a satisfying snack, particularly when paired with a protein-rich topping such as hummus, egg, or cheese. Eaten on its own, it may be less sustaining than a more complete snack or meal.
Buckwheat Wasa Crispbread pairs well with savory toppings such as cottage cheese, smoked salmon, sliced tomato, or hummus. For a sweeter option, try nut butter and banana; spread toppings shortly before serving to preserve its crunch.
Yes, Buckwheat Wasa Crispbread can fit into a weight-loss meal plan as a measured bread alternative, but it does not cause weight loss on its own. Choose a topping that makes the snack satisfying, and keep rich spreads or large portions in mind.
Vitamins
B1
0.06mg · 5% DV
B3
0.76mg · 5% DV
Biotin
1µg · 3% DV
B5
0.13mg · 3% DV
Minerals
Manganese
0.42mg · 18% DV
Selenium
5.6µg · 10% DV
Phosphorus
58mg · 8% DV
Copper
0.06mg · 7% DV
Sodium
96mg · 4% DV
Potassium ⭐
62mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 70 calories in 2 slice (medium) (20 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Buckwheat Wasa Crispbread is a packaged, baked crispbread: thin, firm slices made with buckwheat and grains, sold under the Wasa name. Its dry crunch and mildly earthy, grain-forward flavour make it a useful alternative to soft bread. In Sweden and elsewhere in northern Europe, crispbread is a familiar everyday staple; internationally, it works well at breakfast or as a quick snack, topped with cheese, eggs, hummus or sliced vegetables.
This whole-grain style of crispbread is notably high in fibre, with 16 g per 100 g. The slices can be quite crisp on their own, so add moist toppings just before serving, or pair them with soup or a salad for a simple, lighter meal.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.07g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.