2 slice (medium) of Wasa (30 g) has 102 calories. That works out to 340 calories per 100 g. It contains 20.1 g of carbs, 2.7 g of protein, 0.5 g of fat and 4.2 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Wasa?

Wasa is a Swedish-style rye crispbread: thin, dry, porous slices with a toasted grain flavour and a satisfying crunch. In Sweden, crispbread is a familiar staple, served with toppings at breakfast or alongside meals. It also makes an easy alternative to ordinary bread for English-speaking readers, topped with cheese, eggs, avocado or something sweet.

Made with whole grain and naturally low in fat, Wasa provides fibre and has a sturdier bite than soft bread. Try it with cottage cheese and sliced tomato for a light snack, or add hummus and vegetables for a more substantial lunch. The crispbread softens quickly under wet toppings, so add them just before serving.

Wasa Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

67g

· 24% DV

Protein

· 18% DV

Fat

1.5g

· 2% DV

Fiber

14g

· 50% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 84% · Protein 11% · Fat 5%

Wasa Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.8mg · 24% DV

0.25mg · 15% DV

0.5mg · 10% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

250mg · 36% DV

Selenium

19µg · 35% DV

Iron

4mg · 22% DV

How Nutritious Is Wasa?

Nutrient density

Medium

55/ 100

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

50/ 100

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.

Wasa Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Wasa

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Wasa Processed?

NOVA 2

Minimally 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 Wasa Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Wasa Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 7.5:1

Above the ideal 4:1 (7.5:1).

Compare Wasa

🥖vs🍚

Wasa vs Bulgur Pilaf220 kcal more per 100 g

→🥖vs🍝

Wasa vs Whole wheat pasta216 kcal more per 100 g

→🥖vs🥖

Wasa vs Breadstick70 kcal fewer per 100 g

→🥖vs🥯

Wasa vs SimitSame calories per 100 g

→

Foods Similar to Wasa

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Wasa

What is Wasa crispbread made from?

Wasa crispbread is made mainly from grain, often rye, though ingredients vary by variety. Some versions include seeds or other grains, so the exact recipe depends on the product. Its thin, crisp texture makes it easy to top or serve alongside a meal.

Is Wasa crispbread healthier than regular bread?

Wasa crispbread is not automatically healthier than regular bread; the better choice depends on the variety and how you eat it. Compare the products you actually buy, and consider toppings too: adding eggs, beans, or cheese makes a more substantial snack.

Can you use Wasa crispbread for sandwiches?

Yes, you can use Wasa crispbread as an open-faced sandwich base. Add a spread first, then toppings such as sliced egg, cheese, or vegetables. It is brittle rather than bendable, so avoid stacking it like a conventional sandwich.

Can Wasa crispbread help with weight loss?

Wasa crispbread does not cause weight loss by itself. Its crisp, portionable slices can be part of a filling meal when paired with protein-rich toppings and vegetables; eating it plain or with generous amounts of calorie-dense spreads may be less satisfying.

How should you store Wasa crispbread after opening?

Store Wasa crispbread in a tightly closed package or airtight container in a cool, dry cupboard. Exposure to humidity makes it lose its crunch. Avoid storing it beside the kettle or stove, where steam and heat can affect its texture.

Can Wasa crispbread be frozen?

Yes, Wasa crispbread can be frozen, although it usually stores well in a dry, airtight container without freezing. If you freeze it, protect it from moisture and let it come to room temperature while still wrapped to reduce condensation.

What toppings go well on Wasa crispbread?

Wasa crispbread works well with both savory and sweet toppings. Try hummus with cucumber, cottage cheese with tomato, or nut butter with banana. Add moist toppings shortly before eating so the crispbread does not become soggy.

Is Wasa crispbread a good snack for people with diabetes?

Wasa crispbread can fit into some meal plans for people with diabetes, but the response varies with the variety, portion, and toppings. Pairing it with protein and vegetables can make a more balanced snack; follow any individualized advice from your clinician.

Why does Wasa crispbread go soft?

Wasa crispbread goes soft when it absorbs moisture from humid air or damp toppings. Keep the package sealed, and add spreads just before serving. If it has only lost its crunch, briefly warming it in a low oven may help.

Can you eat Wasa crispbread with soup?

Yes, Wasa crispbread can be served with soup as a crunchy alternative to a roll. Keep it on the side rather than leaving it in the bowl, since it quickly absorbs liquid and loses its crisp texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026