Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein Wasa Calories
High-protein crispbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Protein Wasa (26 g) has 94 calories. That works out to 360 calories per 100 g. It contains 10.9 g of carbs, 5.2 g of protein, 2.6 g of fat and 4.7 g of fiber. Its 0.5 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Protein Wasa Nutrition Facts
Selected: 2 piece (medium) · 26 g
94
KCAL / 26G
Carbs
10.9g
· 4% DV
Protein
5.2g
· 10% DV
Fat
2.6g
· 3% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 24% · Fat 26%
Protein Wasa nutrition facts table · 2 piece (medium) (26 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 125 mg | 5% |
| Total carbohydrate | 10.9 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 5.2 g | 10% |
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
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Pieces of Protein Wasa?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 26 g | 94 kcal |
| 1 piece (small) | 13 g | 47 kcal |
| 1 serving (medium) | 26 g | 94 kcal |
| 3 piece (large) | 39 g | 140 kcal |
| 4 piece (extra large) | 52 g | 187 kcal |
| 1 pack (mini) | 65 g | 234 kcal |
| 100 g | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Protein Wasa
What is Protein Wasa?
Protein Wasa is a packaged, processed crispbread made as a higher-protein alternative to standard crispbread. Its dry, crunchy slices can be eaten plain or topped for a quick snack or light meal.
How does Protein Wasa differ from regular Wasa crispbread?
Protein Wasa is formulated to provide more protein than regular Wasa crispbread. The taste, texture and other nutritional values can vary between varieties, so it may not be a one-for-one match in every recipe.
What does Protein Wasa taste like?
Protein Wasa has a dry, crunchy texture and a mild, grain-based flavor, making it easy to pair with either savory or sweet toppings. Its flavor is less soft and bread-like than a fresh slice of loaf bread.
What can you put on Protein Wasa?
Protein Wasa works well with cottage cheese, hummus, avocado, nut butter or sliced vegetables. Add wet toppings shortly before eating, since sauces and juicy produce can soften the crispbread if left on it.
Can Protein Wasa replace bread?
Yes, Protein Wasa can replace bread alongside a meal or serve as a base for open-faced toppings. It is much thinner and crunchier than a regular slice, so use several pieces if you want a more substantial sandwich-style meal.
Is Protein Wasa good for breakfast?
Yes, Protein Wasa makes a convenient breakfast base with eggs, cheese, yogurt-based spreads or fruit. Pairing it with a protein-rich topping makes breakfast more substantial than eating the crispbread on its own.
How should you store Protein Wasa after opening?
Keep Protein Wasa tightly sealed in a cool, dry place after opening. Moisture is the main enemy of its crisp texture, so close the package promptly and avoid storing it beside a steamy kettle or sink.
Can you freeze Protein Wasa?
You can freeze Protein Wasa, although freezing is usually unnecessary because dry crispbread keeps well when sealed. If you do freeze it, protect it from moisture and let it come to room temperature before opening the package.
Is Protein Wasa a good choice for weight loss?
Protein Wasa can be a practical, crunchy base for a filling snack, especially with a protein-rich topping. It does not cause weight loss on its own, and generous spreads or toppings can make the overall snack more substantial.
Can people with diabetes eat Protein Wasa?
People with diabetes may include Protein Wasa in a meal, but the portion and toppings matter because they affect the meal’s overall carbohydrate load and blood-glucose response. Follow your clinician’s or dietitian’s individual meal plan.
Protein Wasa Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B3
1.09mg · 7% DV
Biotin
1.56µg · 5% DV
B5
0.18mg · 4% DV
Minerals
Manganese
0.55mg · 24% DV
Phosphorus
78mg · 11% DV
Copper
0.08mg · 9% DV
Selenium
4.68µg · 9% DV
Sodium
125mg · 5% DV
Potassium ⭐
83mg · 2% DV
Protein Wasa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Wasa
To burn the 94 calories in 2 piece (medium) (26 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 Protein Wasa?
Protein Wasa is a packaged, crisp and thin crispbread with added protein, drawing on the Scandinavian tradition of crunchy, shelf-stable breads. Its mild, grainy flavour and firm crunch make it easy to use as a base for toppings or to serve alongside a meal. In Sweden and elsewhere, crispbread is commonly eaten at breakfast or for a light lunch, topped with cheese, vegetables or spreads; it also works as a snack with tea or soup. Protein Wasa is notably high in both protein and fibre, with 20 g of protein per 100 g. For a more substantial but balanced bite, add fresh vegetables and a topping you enjoy, and adjust the portion to suit your appetite.
How Nutritious Is Protein Wasa?
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
High
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 Protein 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 Protein Wasa Contain Allergens?
Contains these allergens:
Which Diets Is Protein Wasa 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
Protein Wasa Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.94g
Omega 6:3 ratio 16.6:1
Above the ideal 4:1 (16.6:1).
Compare Protein Wasa
Foods Similar to Protein Wasa
Have another question about Protein Wasa?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.