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Wasa cheese Calories
Crispy Wasa bread with cheese topping
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wasa cheese (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 14.4 g of carbs, 3.9 g of protein, 3.3 g of fat and 2.1 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Wasa cheese Nutrition Facts
Selected: 1 piece (medium) · 30 g
111
KCAL / 30G
Carbs
14.4g
· 5% DV
Protein
3.9g
· 8% DV
Fat
3.3g
· 4% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 15% · Fat 29%
Wasa cheese nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1.86 g | 9% |
| Trans fat | 0.01 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2.1 g | 8% |
| Protein | 3.9 g | 8% |
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 Wasa cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 111 kcal |
| 1 piece (small) | 20 g | 74 kcal |
| 1 slice (thin) | 25 g | 93 kcal |
| 1 slice (thick) | 35 g | 130 kcal |
| 1 piece (large) | 40 g | 148 kcal |
| 1 serving (medium) | 50 g | 185 kcal |
| 2 piece (double) | 60 g | 222 kcal |
| 1 serving (large) | 80 g | 296 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (whole) | 120 g | 444 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Wasa cheese
What is Wasa cheese?
Wasa cheese is a packaged, processed crispbread with a cheese topping. It is ready to eat and can be served on its own as a snack or alongside a meal.
How do you eat Wasa cheese?
You can eat Wasa cheese straight from the package; it does not need cooking. Add moist toppings just before eating so the crispbread stays crunchy.
What ingredients are in Wasa cheese?
Wasa cheese has a crispbread base and a cheese topping. The exact ingredients can vary by product version, so use the ingredient list on your pack when checking for a particular component.
Does Wasa cheese need to be toasted?
No, Wasa cheese is ready to eat and does not need to be toasted. Heating it is optional, but it may change the crisp texture of the bread and topping.
How should you store Wasa cheese after opening?
Keep Wasa cheese in a cool, dry place and close the package tightly after opening to help preserve its crunch. Follow the storage directions on the pack, especially if they differ.
Is Wasa cheese the same as plain Wasa crispbread?
No. Wasa cheese has a cheese topping, while plain Wasa crispbread is a more neutral base that you can top yourself. Wasa cheese can be eaten without adding another spread.
Can Wasa cheese be used as a base for toppings?
Yes, Wasa cheese can serve as a base for extra toppings. Choose small amounts of firm or relatively dry ingredients; wet toppings can soften the crispbread before you eat it.
Why does Wasa cheese go soft?
Wasa cheese goes soft when it absorbs moisture from humid air or wet toppings. Keep the package sealed between servings and add ingredients such as tomato only just before eating.
Is Wasa cheese a filling snack?
Wasa cheese can be a reasonably satisfying snack because the crispbread provides fibre and the product also contains protein. Pairing it with a protein-rich food can make the snack more substantial.
Can people with diabetes eat Wasa cheese?
Many people with diabetes can include Wasa cheese in a meal plan, but its carbohydrates should be counted as part of the meal. A dietitian can help tailor the portion to your individual glucose-management plan.
Wasa cheese Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B2
0.1mg · 8% DV
Biotin
1.8µg · 6% DV
B1
0.05mg · 4% DV
Minerals
Phosphorus
66mg · 9% DV
Manganese
0.21mg · 9% DV
Sodium
156mg · 7% DV
Calcium
66mg · 7% DV
Potassium ⭐
69mg · 2% DV
Wasa cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasa cheese
To burn the 111 calories in 1 piece (medium) (30 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 Wasa cheese?
Wasa cheese is a packaged Swedish-style crispbread topped with cheese, pairing a baked grain base with a savoury dairy topping. It has a dry, light crunch, while the cheese adds a mellow, salty flavour rather than the softness of a sandwich filling.
It works as a quick snack or simple breakfast, eaten on its own or with fresh vegetables. Crispbread is a familiar pantry staple in Sweden, and elsewhere it fits easily beside soup or on a lunch plate. Grain-forward, it provides carbohydrates and fibre alongside some protein and fat from the cheese; it has 7 g of fibre per 100 g. Add cucumber or tomato for a fresher, lighter pairing.
How Nutritious Is Wasa cheese?
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 Wasa cheese 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 cheese Contain Allergens?
Contains these allergens:
Which Diets Is Wasa cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wasa cheese Fat Profile
SATURATED
1.86g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.