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Thin Rye Wasa Calories
High-fiber rye crispbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (thin) of Thin Rye Wasa (16 g) has 54 calories. That works out to 340 calories per 100 g. It contains 9.9 g of carbs, 1.8 g of protein, 0.2 g of fat and 3.2 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Thin Rye Wasa Nutrition Facts
Selected: 2 piece (thin) · 16 g
54
KCAL / 16G
Carbs
9.9g
· 4% DV
Protein
1.8g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 15% · Fat 4%
Thin Rye Wasa nutrition facts table · 2 piece (thin) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 1.8 g | 4% |
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 2 Pieces of Thin Rye Wasa?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (thin) | 16 g | 54 kcal |
| 1 piece (thin) | 8 g | 27 kcal |
| 3 piece (thin) | 24 g | 82 kcal |
| 4 piece (thin) | 32 g | 109 kcal |
| 1 serving (medium) | 32 g | 109 kcal |
| 5 piece (thin) | 40 g | 136 kcal |
| 6 piece (thin) | 48 g | 163 kcal |
| 1 serving (large) | 48 g | 163 kcal |
| 100 g | 100 g | 340 kcal |
| 1 pack (whole) | 100 g | 340 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Thin Rye Wasa
Is Thin Rye Wasa healthy?
Yes, Thin Rye Wasa can be a useful high-fibre option, especially when paired with a nourishing topping. What you add matters: cheese, deli meat, sweet spreads, or large amounts of butter can substantially change the overall balance of the snack.
What is Thin Rye Wasa made of?
Thin Rye Wasa is based on rye flour, with yeast and salt commonly used in the crispbread. Recipes can vary by product, so read the ingredient list if you have an allergy or need to avoid a particular ingredient.
Can Thin Rye Wasa replace bread?
Yes, Thin Rye Wasa can stand in for bread at breakfast or alongside a meal. Its thin, crisp texture is different from a soft slice, so add a substantial topping such as egg, cheese, or hummus if you want a more filling meal.
How do you eat Thin Rye Wasa?
Eat Thin Rye Wasa plain or top it with cheese, avocado, hummus, egg, or nut butter. Wet toppings can soften the crispbread quickly, so add ingredients such as sliced tomato just before serving rather than preparing it far ahead.
Does Thin Rye Wasa help with weight loss?
Thin Rye Wasa does not cause weight loss by itself, but its fibre may help some people feel satisfied between meals. Keep the topping in mind: generous amounts of butter, sweet spreads, or processed meat can make the snack much more substantial.
Can people with diabetes eat Thin Rye Wasa?
People with diabetes can include Thin Rye Wasa, but its rye-based carbohydrates still affect blood glucose. Pairing it with protein-rich toppings such as egg or cheese can make a more balanced snack; ask your diabetes care team for advice tailored to your meal plan.
How should you store Thin Rye Wasa after opening?
Keep Thin Rye Wasa tightly sealed in a cool, dry place after opening. Moisture is what most quickly takes away its crunch, so avoid storing it near a kettle, steamy cooker, or other source of humidity.
Can you freeze Thin Rye Wasa?
Yes, you can freeze Thin Rye Wasa in a moisture-proof, sealed bag, although freezing is usually unnecessary for a dry crispbread. Let it return to room temperature before opening the package, which helps prevent condensation from softening it.
Why has Thin Rye Wasa gone soft, and can you make it crisp again?
Thin Rye Wasa usually goes soft after absorbing moisture from the air or a topping. If it is otherwise fresh and has no mould or off smell, warming it briefly in a low oven can restore some crunch.
Can Thin Rye Wasa cause bloating?
It can cause bloating or gas in some people because rye and its fibre are not equally well tolerated by everyone. If you are increasing fibre, start with a smaller amount; Thin Rye Wasa contains gluten and is not suitable for people with coeliac disease.
Thin Rye Wasa Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.67mg · 4% DV
B6
0.04mg · 2% DV
B2
0.03mg · 2% DV
Minerals
Manganese
0.34mg · 15% DV
Selenium
4µg · 7% DV
Phosphorus
50mg · 7% DV
Copper
0.05mg · 6% DV
Sodium
83mg · 4% DV
Potassium ⭐
46mg · 1% DV
Thin Rye Wasa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Thin Rye Wasa
To burn the 54 calories in 2 piece (thin) (16 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 Thin Rye Wasa?
Thin Rye Wasa is a thin, crisp Swedish-style rye crispbread, made from rye-based dough and baked until dry and crunchy. Its mild, grainy flavour works as a simple alternative to sliced bread, while the firm texture makes it easy to top without becoming soggy straight away.
In Sweden, crispbread is a familiar part of everyday meals, often served with cheese, spreads or open-faced toppings. Elsewhere, try it for breakfast or a quick snack with hummus, avocado, tomato or smoked fish. It is notably high in fibre, so it pairs well with a protein-rich topping for a more filling bite; keep richer spreads light if you want a less substantial snack.
How Nutritious Is Thin Rye Wasa?
Nutrient density
High
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 Thin 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 Thin Rye Wasa Contain Allergens?
Contains these allergens:
Which Diets Is Thin 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
Thin Rye Wasa Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.