2 piece (medium) of Gluten-Free Wasa (18 g) has 67 calories. That works out to 370 calories per 100 g. It contains 13.9 g of carbs, 1.3 g of protein, 0.5 g of fat and 1.3 g of fiber. Its 0.1 mg of Manganese covers 5% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

What is Gluten-Free Wasa?

Gluten-Free Wasa is a packaged crispbread: a thin, dry, crunchy alternative to sliced bread, made with gluten-free grain flours. It comes from the Swedish Wasa crispbread tradition, with a pale, porous texture and a mild, toasty grain flavour that works well as a base for toppings.

In Sweden and elsewhere, crispbread is commonly eaten at breakfast or as a snack, topped with cheese, spreads, vegetables or other savoury ingredients. It also makes a handy accompaniment to soup or salad. Gluten-Free Wasa provides 7 g of fibre per 100 g and is mostly carbohydrate, with relatively little fat. For a more satisfying snack, pair a piece with a protein-rich topping such as egg, hummus or cheese.

Gluten-Free Wasa Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

77g

· 28% DV

Protein

· 14% DV

Fat

2.5g

· 3% DV

Fiber

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 86% · Protein 8% · Fat 6%

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Gluten-Free Wasa Vitamins & Minerals

Vitamins

0.13mg · 11% DV

1.2mg · 8% DV

Biotin

2µg · 7% DV

0.3mg · 6% DV

Minerals

Manganese

1mg · 43% DV

Sodium

430mg · 19% DV

Phosphorus

90mg · 13% DV

Potassium ⭐

120mg · 4% DV

Copper

0mg · 0% DV

How Nutritious Is Gluten-Free Wasa?

Nutrient density

Medium

35/ 100

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

44/ 100

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.

Gluten-Free Wasa Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gluten-Free Wasa

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Gluten-Free Wasa 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 Gluten-Free Wasa Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Gluten-Free Wasa Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Gluten-Free Wasa Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Gluten-Free Wasa

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Gluten-Free Wasa vs Bulgur Pilaf250 kcal more per 100 g

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Gluten-Free Wasa vs Whole wheat pasta246 kcal more per 100 g

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Gluten-Free Wasa vs Breadstick40 kcal fewer per 100 g

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Gluten-Free Wasa vs Simit30 kcal more per 100 g

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Foods Similar to Gluten-Free Wasa

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Gluten-Free Wasa

What is Gluten-Free Wasa made from?

Gluten-Free Wasa is a crispbread made from a blend of gluten-free grain flours and starches. The precise ingredients can vary by product and market, so the package ingredient list is the source for the specific loaf; it is baked into a thin, crisp sheet.

How is Gluten-Free Wasa different from regular Wasa crispbread?

Gluten-Free Wasa is made without gluten-containing grains, while regular Wasa crispbread commonly uses rye or other gluten-containing grains. The gluten-free version can have a different flavor and a more fragile texture because its flour blend is different.

How do you eat Gluten-Free Wasa?

Eat Gluten-Free Wasa straight from the pack; it does not need cooking. Top it with cheese, egg, avocado, hummus, or nut butter for a snack or light meal. Add moist toppings just before eating to help it stay crisp.

Does Gluten-Free Wasa need to be toasted?

No, Gluten-Free Wasa is already baked and crisp, so toasting is optional. If you warm it, keep the heat brief and gentle; heating it with a topping can make the crispbread soften rather than stay crunchy.

How should you store Gluten-Free Wasa after opening?

Store Gluten-Free Wasa in an airtight container in a cool, dry place after opening. Moisture quickly takes away its crunch, and sealing it well also helps keep the crispbread from picking up odors from nearby foods.

Can Gluten-Free Wasa replace bread in a sandwich?

Yes, Gluten-Free Wasa can stand in for bread for open-faced sandwiches and simple toppings. Its thin, brittle texture makes it less suited to holding a tall or juicy sandwich, so use modest portions of moist fillings.

Why does Gluten-Free Wasa crumble so easily?

Gluten-Free Wasa is thin and dry by design, so it can snap or crumble more readily than soft bread. Keep the pack flat and avoid placing heavy items on it; crumbs can still be used as a crunchy topping for soup or yogurt.

Is Gluten-Free Wasa good for weight loss?

Gluten-Free Wasa does not cause weight loss on its own. What you put on it and how much you eat matter; pairing it with a filling topping such as egg, cheese, or hummus can make it a more satisfying snack.

Can people with diabetes eat Gluten-Free Wasa?

People with diabetes can eat Gluten-Free Wasa, but its carbohydrate content can affect blood glucose. Count it as part of the meal’s carbohydrates and choose a portion that fits your individual plan; a dietitian or clinician can advise on personal targets.

Can you freeze Gluten-Free Wasa?

Yes, Gluten-Free Wasa can be frozen, although freezing is usually unnecessary for a dry crispbread. Seal it airtight to protect it from moisture, then let it return to room temperature while still sealed to reduce condensation.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026