2 piece (medium) of Wasa rye crispbread (20 g) has 70 calories. That works out to 350 calories per 100 g. It contains 13.4 g of carbs, 1.8 g of protein, 0.3 g of fat and 3.4 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.

Wasa rye crispbread Nutrition Facts

Selected: 100 g

350

KCAL / 100G

Carbs

67g

· 24% DV

Protein

· 18% DV

Fat

1.5g

· 2% DV

Fiber

17g

· 61% 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 rye crispbread Vitamins & Minerals

Vitamins

0.3mg · 25% DV

2.5mg · 16% DV

Biotin

4µg · 13% DV

0.2mg · 12% DV

Minerals

Manganese

2mg · 87% DV

Selenium

18µg · 33% DV

Phosphorus

220mg · 31% DV

Sodium

680mg · 30% DV

How Nutritious Is Wasa rye crispbread?

Nutrient density

Medium

58/ 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

49/ 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 rye crispbread Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Wasa rye crispbread

To burn the 350 calories in 100 g:

🚶

87min

Walking (5 km/h)

🏃

36min

Running (8 km/h)

🚴

48min

Cycling

🏊

41min

Swimming

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

Is Wasa rye crispbread 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 Wasa rye crispbread 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 rye crispbread 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 rye crispbread Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 11:1

Above the ideal 4:1 (11:1).

Compare Wasa rye crispbread

🍞vs🧴

Wasa rye crispbread vs Hawthorn Vinegar332 kcal more per 100 g

→🍞vs🌯

Wasa rye crispbread vs Tantuni140 kcal more per 100 g

→🍞vs🌯

Wasa rye crispbread vs Chicken Wrap155 kcal more per 100 g

→🍞vs🍫

Wasa rye crispbread vs Protein BarSame calories per 100 g

→

Foods Similar to Wasa rye crispbread

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Wasa rye crispbread

How many calories are in Wasa rye crispbread?

Wasa rye crispbread provides 350 calories per 100 g. The same amount contains 9 g of protein, 67 g of carbohydrates, 1.5 g of fat, and 17 g of fiber.

Is Wasa rye crispbread suitable for a vegan diet?

Yes, Wasa rye crispbread is compatible with vegan diets. It is also listed as suitable for vegetarian, Mediterranean, flexitarian, and omnivore eating patterns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026