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Rye Wasa Calories
High-fiber, low-fat, crisp rye bread
CALORIES
GI
POTASSIUM
FIBER
Rye Wasa Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
67g
· 84%
Protein
9g
· 11%
Fat
1.5g
· 5%
Fiber
18g
Rye Wasa Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B6
0.3mg · 18% DV
B3
2.5mg · 16% DV
B5
0.8mg · 16% DV
Minerals
Manganese
3mg · 130% DV
Phosphorus
220mg · 31% DV
Iron
4mg · 22% DV
Selenium
12µg · 22% DV
Rye Wasa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rye 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 Rye Wasa Contain Allergens?
Contains these allergens:
Which Diets Is Rye Wasa 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 Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Rye Wasa
Rye Wasa — Frequently Asked Questions
How can rye Wasa stay crisp after opening?
Keep the slices in an airtight container in a cool, dry cupboard once the pack is opened. Protecting them from humidity helps preserve their crunch; refrigeration is usually unnecessary.
Can rye Wasa be frozen?
Freezing is not usually recommended because the crispbread may absorb moisture and lose its crunch after thawing. Store unopened packs in a cool, dry place instead.
How can I make rye Wasa a more balanced breakfast?
Top it with protein- and fat-containing foods such as eggs, cottage cheese, yogurt, hummus, or avocado rather than eating it alone. Adding tomato, cucumber, or leafy greens makes the meal more filling and varied.
Is rye Wasa better before or after a workout?
Before exercise, it can work as a practical snack with a topping such as mashed banana or a small amount of nut butter. After training, pair it with a protein source such as yogurt, eggs, cottage cheese, or tofu to support recovery.
Can I eat rye Wasa at night?
Yes, it can fit into an evening snack; portion size and toppings matter most. For longer-lasting fullness, choose a protein-rich topping instead of sweet spreads alone.
Can rye Wasa replace regular bread?
It can replace bread in open sandwiches and snacks when you want a crisp texture. It is drier and thinner than fresh bread, so it does not provide exactly the same eating experience or work equally well for every sandwich.
What is the difference between rye Wasa and wholegrain bread?
Rye crispbread is dry, thin, crunchy, and easy to portion, while wholegrain bread is generally softer and moister. Both may contain whole grains, but the ingredient list is still worth checking for the proportion of whole grain, salt, and added sugar.
Who should be careful with rye Wasa?
It contains gluten, so it is not appropriate for people with coeliac disease or medically diagnosed gluten-related disorders. Because it is high in fibre, suddenly eating large amounts may cause bloating or gas in people not used to fibre-rich foods.
Does rye Wasa help with constipation?
Fibre-rich grain foods can support regular bowel movements when eaten with enough fluids. It is not a standalone treatment, though; overall fluid intake, activity, and a varied diet also matter.
What should I avoid topping rye Wasa with too often?
There is no forbidden pairing, but frequently combining it with salty cheeses, processed meats, or heavily salted spreads can raise total salt intake. Fresh vegetables and lower-salt protein toppings are more balanced everyday choices.
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Nutrition data compiled from USDA FoodData Central and scientific sources.