Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Thin, crisp whole grain bread, low fat, high fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (thin) of Clearspring Wasa (10 g) has 34 calories. That works out to 340 calories per 100 g. It contains 6.7 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (thin) · 10 g
34
KCAL / 10G
Carbs
6.7g
· 2% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 11% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 40 mg | 2% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 0.9 g | 2% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 slice (thin) | 10 g | 34 kcal |
| 1 slice (thick) | 15 g | 51 kcal |
| 2 slice (thin) | 20 g | 68 kcal |
| 3 slice (thin) | 30 g | 102 kcal |
| 1 serving (medium) | 30 g | 102 kcal |
| 5 slice (thin) | 50 g | 170 kcal |
| 100 g | 100 g | 340 kcal |
| 1 pack (whole) | 120 g | 408 kcal |
Calculated from 340 calories per 100 g.
Clearspring Wasa is a thin, crisp whole-grain crispbread, not a soft loaf. It is baked and dried as a packaged bread product, so it works especially well as a crunchy base for toppings.
No, Clearspring Wasa is crispbread rather than a soft slice of rye bread. Both can be grain-based, but Wasa is baked dry and crisp, while ordinary rye bread is moist and sliceable.
Yes, Clearspring Wasa works well for open-faced sandwiches with toppings such as cheese, smoked salmon, or avocado. It is brittle, though, so it is not a good choice for a folded sandwich or a packed lunch that will be pressed.
Keep Clearspring Wasa sealed in a dry, airtight container after opening. Moisture quickly takes away its crunch, so avoid storing it near steam or in the refrigerator, and add wet toppings just before eating.
Yes, you can briefly warm Clearspring Wasa, but it is already baked and crisp, so toasting is not necessary. Watch it closely if you do; extra heat can make the thin slices overly dry or easy to burn.
Cream cheese with cucumber, nut butter with sliced fruit, or hummus with vegetables all work on Clearspring Wasa. For a crisp base, spread moist toppings shortly before serving rather than letting them sit on the slice.
Clearspring Wasa can make a more satisfying snack when paired with a protein-rich topping, such as egg, cheese, or hummus. A plain crisp slice is light and may not keep you full for as long on its own.
Yes, Clearspring Wasa can be served in place of crackers with cheese, dips, or sliced vegetables. Its thin, dry crunch suits spreads particularly well, but sturdy chunks of cheese may break the crispbread if you press down hard.
No, Clearspring Wasa does not need refrigeration. A tightly sealed package kept in a cool, dry cupboard helps preserve its texture; follow the package’s date guidance and discard it if it becomes damp or develops an unusual smell.
Yes, crushed Clearspring Wasa can stand in for breadcrumbs in coatings or as a crunchy topping. Break it into small pieces by hand for a coarse texture, or crush it more finely when you need an even coating.
Vitamins
B1
0.03mg · 3% DV
B3
0.35mg · 2% DV
B6
0.03mg · 2% DV
B5
0.06mg · 1% DV
Minerals
Manganese
0.11mg · 5% DV
Phosphorus
18mg · 3% DV
Copper
0.02mg · 2% DV
Magnesium
8mg · 2% DV
Sodium
40mg · 2% DV
Potassium ⭐
22mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 34 calories in 1 slice (thin) (10 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.
Clearspring Wasa is a thin, crisp whole-grain crispbread, part of a style of dry bread closely associated with Sweden. Its mild flavour and crunchy texture make it easy to eat plain or use as a base for toppings. A typical slice is light, so several pieces can be served alongside other foods.
Try it at breakfast with cheese, eggs, avocado or sliced vegetables, or have it with soup or salad in place of softer bread. It also works well as a simple snack with hummus or another spread. With 14 g of fibre per 100 g and little fat, it suits those looking for a crisp, fibre-rich option; add a protein-rich topping to make it more filling.
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.
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
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.