Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Vasa Bread Calories
Swedish-style crispbread, source of fiber and complex carbs
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 slice (medium) of Vasa Bread (30 g) has 105 calories. That works out to 350 calories per 100 g. It contains 20.1 g of carbs, 2.7 g of protein, 0.8 g of fat and 4.5 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Vasa Bread?
Vasa Bread is a Swedish-style crispbread, traditionally made with rye flour and baked into thin, dry, crunchy pieces. Its coarse, airy surface and toasted flavour make it sturdier than ordinary sliced bread. In Sweden, crispbread is a familiar everyday staple, often topped with cheese, butter or fish; elsewhere, it works just as well for breakfast or a quick snack, with hummus, sliced vegetables or nut butter.
It is mainly a source of complex carbohydrates and provides a notable amount of fibre: 15 g per 100 g. Add a protein-rich topping and fresh produce to make a more filling bite, or keep the topping simple when you want something light and crisp.
Vasa Bread Nutrition Facts
Selected: 100 g
350
KCAL / 100G
Carbs
67g
· 24% DV
Protein
9g
· 18% DV
Fat
2.5g
· 3% DV
Fiber
15g
· 54% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 11% · Fat 7%
Vasa Bread Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.5mg · 22% DV
B6
0.25mg · 15% DV
B5
0.5mg · 10% DV
Minerals
Manganese
1mg · 43% DV
Selenium
18µg · 33% DV
Phosphorus
220mg · 31% DV
Iron
4mg · 22% DV
How Nutritious Is Vasa Bread?
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.
Vasa Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vasa Bread
To burn the 350 calories in 100 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.
Is Vasa Bread 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 Vasa Bread Contain Allergens?
Contains these allergens:
Which Diets Is Vasa Bread 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
Vasa Bread Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.6g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
Compare Vasa Bread
Foods Similar to Vasa Bread
Frequently Asked Questions About Vasa Bread
What is Vasa bread?
Vasa bread is a thin, crisp Swedish-style crispbread with a dry, porous texture. It is commonly eaten as a crunchy base for toppings or served alongside a meal.
How do you eat Vasa bread?
Eat Vasa bread plain, or top it with spreads and sliced ingredients. Cream cheese, hummus, avocado, egg, and vegetables all work well; add moist toppings shortly before eating to keep the crispbread crunchy.
What are good toppings for Vasa bread?
Good Vasa bread toppings include cottage cheese, smoked salmon, avocado, hummus, or nut butter. Pair a savoury topping with fresh vegetables, or use jam for a sweeter snack.
Can Vasa bread replace regular bread?
Yes, Vasa bread can take the place of bread at a meal, but its crisp, brittle texture is different from a soft loaf. Use it as a base for toppings or alongside soup rather than for a conventional sandwich.
Is Vasa bread made from rye?
Some Vasa bread varieties use rye, a common grain in Swedish-style crispbread, but recipes vary. Check the ingredients for the specific variety if you need to know which grains it contains.
Where does Vasa bread come from?
Vasa bread is Swedish-style crispbread, a type of dry, crunchy bread associated with Sweden. It is often served with toppings or as a crisp accompaniment to meals.
How should you store Vasa bread?
Store Vasa bread in a cool, dry place in a tightly closed package or airtight container. Keep it away from moisture, which can quickly soften its crisp texture.
Can you freeze Vasa bread?
You can freeze Vasa bread, but it usually does not need freezing because it is already dry and keeps well when sealed. Freezing may expose it to moisture as it thaws, so airtight storage at room temperature is usually more practical.
Can you make soft Vasa bread crisp again?
Yes, briefly warming softened Vasa bread in a low oven can help restore its crunch. Let it cool completely before storing it again, since trapped warmth can create moisture.
Is Vasa bread good for weight loss?
Vasa bread can fit into a weight-loss eating plan, and its fibre may help some people feel satisfied. It does not cause weight loss by itself, and generous toppings can add substantially to the meal.
Have another question about Vasa Bread?
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.