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Wasa cheese sandwich Calories
High-fiber crispbread snack with cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Wasa cheese sandwich (30 g) has 102 calories. That works out to 340 calories per 100 g. It contains 13.5 g of carbs, 4.5 g of protein, 3.6 g of fat and 4.5 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Wasa cheese sandwich Nutrition Facts
Selected: 2 slice (medium) · 30 g
102
KCAL / 30G
Carbs
13.5g
· 5% DV
Protein
4.5g
· 9% DV
Fat
3.6g
· 5% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 17% · Fat 31%
Wasa cheese sandwich nutrition facts table · 2 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 4.5 g | 16% |
| Protein | 4.5 g | 9% |
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 1 Slice of Wasa cheese sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 20 g | 68 kcal |
| 1 slice (thin) | 15 g | 51 kcal |
| 2 slice (medium) | 30 g | 102 kcal |
| 1 serving (small) | 30 g | 102 kcal |
| 2 slice (thick) | 40 g | 136 kcal |
| 3 slice (triple) | 45 g | 153 kcal |
| 4 slice (double) | 60 g | 204 kcal |
| 1 serving (large) | 60 g | 204 kcal |
| 100 g | 100 g | 340 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Wasa cheese sandwich
Is a Wasa cheese sandwich healthy?
A Wasa cheese sandwich is a processed snack made with crispbread and cheese, and it can fit into a balanced eating pattern. Add vegetables or fruit for variety; the sandwich alone does not make a meal nutritionally complete.
How do you make a Wasa cheese sandwich?
To make a Wasa cheese sandwich, place a slice of cheese between two pieces of crispbread. Add moist ingredients such as tomato just before eating so they do not soften the crispbread.
Is a Wasa cheese sandwich good for weight loss?
A Wasa cheese sandwich does not cause weight loss by itself. Its crispbread provides fibre, which can make a snack more satisfying; pairing it with vegetables can add volume without turning it into a much larger snack.
Why does a Wasa cheese sandwich get soggy?
A Wasa cheese sandwich gets soggy when moisture from the cheese or added ingredients transfers to the crispbread. Keep wet toppings separate and assemble the sandwich just before eating to preserve its crunch.
What cheese works best in a Wasa cheese sandwich?
Sliced cheese works best in a Wasa cheese sandwich because it is easy to layer and carry. Try a mild, firm cheese for less moisture, or use cream cheese sparingly so it does not soften the crispbread.
How should you store a Wasa cheese sandwich?
A Wasa cheese sandwich is best eaten soon after it is assembled. If you need to prepare it ahead, refrigerate the cheese in a covered container and keep the crispbread separate until you are ready to eat.
Can you toast a Wasa cheese sandwich?
Yes, you can warm a Wasa cheese sandwich briefly to soften or melt the cheese. The crispbread is already crisp, so watch it closely while heating because it can darken quickly.
Can you freeze a Wasa cheese sandwich?
Freezing an assembled Wasa cheese sandwich is not recommended: thawing can make the crispbread soggy and change the cheese’s texture. Store the components separately instead and assemble them fresh.
Can you pack a Wasa cheese sandwich for lunch?
Yes, a Wasa cheese sandwich can be packed for lunch, but keep the crispbread and cheese separate if you want it crunchy. Carry the cheese chilled and assemble the sandwich at lunchtime.
Is a Wasa cheese sandwich a good pre-workout snack?
A Wasa cheese sandwich can work as a light pre-workout snack, providing carbohydrate from the crispbread and some protein from the cheese. Eat it early enough to feel comfortable, since its fibre may feel filling during exercise.
Wasa cheese sandwich Vitamins & Minerals
Vitamins
B12
0.22µg · 9% DV
B1
0.1mg · 8% DV
Biotin
2.1µg · 7% DV
B2
0.08mg · 6% DV
Minerals
Manganese
0.63mg · 27% DV
Phosphorus
123mg · 18% DV
Selenium
8.4µg · 15% DV
Calcium
126mg · 13% DV
Sodium
234mg · 10% DV
Potassium ⭐
78mg · 2% DV
Wasa cheese sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasa cheese sandwich
To burn the 102 calories in 2 slice (medium) (30 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 Wasa cheese sandwich?
A Wasa cheese sandwich pairs Swedish-style crispbread with cheese, either layered between pieces or served on top. The bread is thin, dry and crunchy, while the cheese brings a softer texture and savoury flavour; the exact taste depends on the cheese used.
It works as a quick breakfast, a light lunch or an easy snack, whether you eat it at home or pack it for the day. The crispbread makes this a notably high-fibre option, with 15 g of fibre per 100 g, and the cheese adds protein. For a lighter plate, use a modest amount of cheese and add sliced tomato, cucumber or other fresh vegetables.
How Nutritious Is Wasa cheese sandwich?
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 Wasa cheese sandwich 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 Wasa cheese sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Wasa cheese sandwich Good For?
Vegan
— Not 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
Wasa cheese sandwich Fat Profile
SATURATED
1.83g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.