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Rye Wasa Crispbread Calories
High-fiber crisp rye bread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (thin) of Rye Wasa Crispbread (20 g) has 70 calories. That works out to 350 calories per 100 g. It contains 13.4 g of carbs, 1.8 g of protein, 0.3 g of fat and 3.4 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Rye Wasa Crispbread Nutrition Facts
Selected: 2 slice (thin) · 20 g
70
KCAL / 20G
Carbs
13.4g
· 5% DV
Protein
1.8g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 11% · Fat 5%
Rye Wasa Crispbread nutrition facts table · 2 slice (thin) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 3.4 g | 12% |
| Protein | 1.8 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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How Many Calories in 2 Thin Slices of Rye Wasa Crispbread?
| Serving | Amount | Calories |
|---|---|---|
| 2 slice (thin) | 20 g | 70 kcal |
| 1 slice (thin) | 10 g | 35 kcal |
| 1 piece (small) | 10 g | 35 kcal |
| 1 serving (small) | 20 g | 70 kcal |
| 3 slice (thick) | 30 g | 105 kcal |
| 1 serving (medium) | 30 g | 105 kcal |
| 4 slice (thick) | 40 g | 140 kcal |
| 1 serving (large) | 40 g | 140 kcal |
| 100 g | 100 g | 350 kcal |
| 1 pack (whole) | 230 g | 805 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Rye Wasa Crispbread
What is rye Wasa crispbread?
Rye Wasa crispbread is a thin, dry, crunchy bread made mainly from rye. It is baked until crisp rather than kept soft like a loaf, so it works well as a base for toppings or a crunchy side.
How is rye Wasa crispbread different from crackers?
Rye Wasa crispbread is a bread-style crispbread, while many crackers are made as small, richer biscuits. Its coarse rye texture and sturdy, flat shape make it especially useful for open-faced toppings.
What toppings go well on rye Wasa crispbread?
Rye Wasa crispbread pairs well with cottage cheese, smoked fish, hummus, sliced vegetables, or nut butter. Add moist toppings just before eating so the crispbread does not soften while it sits.
Can rye Wasa crispbread replace sandwich bread?
Rye Wasa crispbread can replace bread for an open-faced sandwich, but it is too brittle to fold around fillings. For a portable lunch, pack the crispbread separately and add the toppings when you are ready to eat.
Why does rye Wasa crispbread have holes in it?
The small holes in rye Wasa crispbread let steam escape during baking and help the thin dough bake evenly. They are part of its crispbread structure, not a sign that the product has been damaged.
How should you store rye Wasa crispbread after opening?
Keep rye Wasa crispbread tightly sealed in a cool, dry cupboard after opening. Moist air makes it lose its crunch, so avoid storing it near a kettle, stove, or other source of steam.
Can stale rye Wasa crispbread be made crunchy again?
Yes, briefly warming rye Wasa crispbread in a low oven can restore some of its crunch. Let it cool before eating, since it crisps further as it cools, and seal any remaining crispbread away from humidity.
Does rye Wasa crispbread help with weight loss?
Rye Wasa crispbread can make a snack more filling because it provides fiber, but it does not cause weight loss on its own. Topping it with protein-rich food, such as egg or cheese, can make it more satisfying.
Can rye Wasa crispbread help relieve constipation?
The fiber in rye Wasa crispbread can support regular bowel movements. Drink enough fluids as you increase fiber; a sudden increase without enough fluid may worsen bloating or constipation for some people.
Can people with diabetes eat rye Wasa crispbread?
People with diabetes can include rye Wasa crispbread in a meal, but it still contains carbohydrates and can affect blood glucose. Pairing it with protein and monitoring your own response can help guide portion choices.
Rye Wasa Crispbread Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.6mg · 4% DV
Biotin
0.8µg · 3% DV
B6
0.04mg · 2% DV
Minerals
Manganese
0.44mg · 19% DV
Selenium
3.6µg · 7% DV
Phosphorus
44mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
96mg · 4% DV
Potassium ⭐
50mg · 1% DV
Rye Wasa Crispbread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye Wasa Crispbread
To burn the 70 calories in 2 slice (thin) (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.
What is Rye Wasa Crispbread?
Rye Wasa crispbread is a thin, baked rye bread from the Swedish crispbread tradition, made by the Wasa brand. Its flat slices are deeply toasted, dry and crunchy, with a hearty grain flavour. In Sweden it is often served with simple toppings such as cheese, fish or vegetables; elsewhere, it works just as well at breakfast or as a quick snack, topped with hummus, avocado or soft cheese. It is notably high in fibre, with 17 g per 100 g, and has little fat. Pair it with fresh vegetables and a modest amount of a savoury topping for a lighter bite, or add an egg or another protein-rich topping when you want something more filling.
How Nutritious Is Rye Wasa Crispbread?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Rye Wasa Crispbread Processed?
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.
Does Rye Wasa Crispbread Contain Allergens?
Contains these allergens:
Which Diets Is Rye Wasa Crispbread Good For?
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
Rye Wasa Crispbread Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.