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Susame Wasa Calories
Crispy sesame cracker, source of fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Susame Wasa (12 g) has 58 calories. That works out to 480 calories per 100 g. It contains 5.8 g of carbs, 1.6 g of protein, 3.2 g of fat and 1 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Susame Wasa Nutrition Facts
Selected: 1 piece (medium) · 12 g
58
KCAL / 12G
Carbs
5.8g
· 2% DV
Protein
1.6g
· 3% DV
Fat
3.2g
· 4% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 11% · Fat 49%
Susame Wasa nutrition facts table · 1 piece (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.46 g | 2% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 1.6 g | 3% |
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 Medium Susame Wasa?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 12 g | 58 kcal |
| 1 piece (small) | 8 g | 38 kcal |
| 1 piece (large) | 18 g | 86 kcal |
| 2 piece (double) | 24 g | 115 kcal |
| 1 serving (medium) | 30 g | 144 kcal |
| 1 pack (mini) | 36 g | 173 kcal |
| 1 pack (jumbo) | 60 g | 288 kcal |
| 5 piece (medium) | 60 g | 288 kcal |
| 100 g | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Susame Wasa
What is Susame Wasa?
Susame Wasa is a crisp sesame cracker-style crispbread. It can be eaten on its own or used as a crunchy base for toppings such as cheese, hummus, or avocado.
How do you eat Susame Wasa?
Eat Susame Wasa straight from the pack; it does not need cooking or toasting. Add moist toppings just before serving so the crispbread stays crunchy.
What can you put on Susame Wasa?
Cheese, hummus, avocado, or nut butter all work well on Susame Wasa. For a quick savory topping, add sliced tomato or cucumber; wait until serving to add wet ingredients so the cracker does not soften.
Can Susame Wasa be used instead of bread?
Yes, Susame Wasa can stand in for bread in some meals, especially as an open-faced base for toppings. Its crisp, brittle texture is not suited to folding around fillings like a soft sandwich loaf.
Is Susame Wasa a good breakfast option?
Yes, Susame Wasa can make a quick breakfast when paired with a filling topping. Try it with egg or cheese, or spread it with hummus and add vegetables rather than eating it alone.
Does Susame Wasa need to be toasted?
No, Susame Wasa is ready to eat and does not need to be toasted. If an opened piece has gone slightly soft, brief warming in an oven may restore some crunch, but keep an eye on it to prevent scorching.
How should you store Susame Wasa after opening?
Store Susame Wasa in an airtight container in a cool, dry place after opening. Keep it away from steam and other sources of moisture, which can make the crispbread lose its crunch.
How do you keep Susame Wasa crisp?
Keep Susame Wasa crisp by sealing the opened pack tightly or transferring the pieces to an airtight container. Avoid refrigerating it, since condensation can soften the cracker.
Is Susame Wasa good for weight loss?
Susame Wasa can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Pair it with a filling topping such as egg, cheese, or hummus to make a more satisfying snack.
What is the difference between Susame Wasa and regular crackers?
Susame Wasa is a thin, crispbread-style cracker with sesame, while “regular crackers” can describe many different products and textures. Use it as a crunchy base for toppings or a light accompaniment, rather than expecting a soft or flaky biscuit.
Susame Wasa Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
0.54mg · 3% DV
Biotin
0.96µg · 3% DV
B6
0.04mg · 2% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.22mg · 10% DV
Phosphorus
38mg · 5% DV
Calcium
46mg · 5% DV
Sodium
58mg · 3% DV
Potassium ⭐
26mg · 1% DV
Susame Wasa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Susame Wasa
To burn the 58 calories in 1 piece (medium) (12 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 Susame Wasa?
Susame Wasa is a thin, crisp sesame crispbread: a savoury, packaged alternative to ordinary bread rather than a sweet biscuit. Its dry crunch and toasted sesame flavour make it easy to eat on its own or with a topping. It works well at breakfast with cheese, eggs or sliced vegetables, and as a quick snack with tea or soup. In Turkey, you might serve it alongside olives and tomatoes or spread it with a little labneh. It has a notable amount of fibre and fat; per 100 g, it provides 8 g of fibre. For a lighter topping, try fresh tomato or cucumber instead of a generous layer of cheese or spread.
How Nutritious Is Susame 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
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 Susame 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 Susame Wasa Contain Allergens?
Contains these allergens:
Which Diets Is Susame 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
Susame Wasa Fat Profile
SATURATED
0.46g
MONOUNSATURATED
1.38g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 37:1
Above the ideal 4:1 (37:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.