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Wasa cheese cracker sandwich Calories
Crispbread cracker sandwich with cheese filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wasa cheese cracker sandwich (28 g) has 139 calories. That works out to 495 calories per 100 g. It contains 16.2 g of carbs, 3.2 g of protein, 6.4 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Wasa cheese cracker sandwich Nutrition Facts
Selected: 1 piece (medium) · 28 g
139
KCAL / 28G
Carbs
16.2g
· 6% DV
Protein
3.2g
· 6% DV
Fat
6.4g
· 8% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 9% · Fat 43%
Wasa cheese cracker sandwich nutrition facts table · 1 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 2.3 g | 12% |
| Trans fat | 0.06 g | |
| Sodium | 218 mg | 9% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 2.2 g | 8% |
| Protein | 3.2 g | 6% |
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 cracker sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 28 g | 139 kcal |
| 1 serving (small) | 28 g | 139 kcal |
| 1 pack (mini) | 28 g | 139 kcal |
| 2 piece (double) | 56 g | 277 kcal |
| 1 serving (medium) | 56 g | 277 kcal |
| 3 piece (triple) | 84 g | 416 kcal |
| 1 serving (large) | 84 g | 416 kcal |
| 100 g | 100 g | 495 kcal |
Calculated from 495 calories per 100 g.
Frequently Asked Questions About Wasa cheese cracker sandwich
What is inside a Wasa cheese cracker sandwich?
A Wasa cheese cracker sandwich has crispbread layers with a cheese filling between them. The exact ingredients can vary by product version, so check the package ingredient list if you need details about a particular component.
Does a Wasa cheese cracker sandwich need to be cooked?
No, a Wasa cheese cracker sandwich is ready to eat straight from the package. It does not need cooking or heating; opening it shortly before eating helps preserve its crisp texture.
How is a Wasa cheese cracker sandwich different from plain Wasa crispbread?
A Wasa cheese cracker sandwich pairs crispbread layers with a cheese filling, while plain Wasa crispbread has no filling. The sandwich version is a ready-to-eat snack, whereas plain crispbread is easier to top with ingredients of your choice.
How should you store a Wasa cheese cracker sandwich after opening?
Store an opened Wasa cheese cracker sandwich in a cool, dry place with the package sealed or in an airtight container. Moisture can soften the crispbread, so follow the package directions and use the product by its stated date.
What goes well with a Wasa cheese cracker sandwich?
Fresh fruit or crunchy vegetables go well with a Wasa cheese cracker sandwich and add variety to a snack. It can also be served alongside soup, but it is already filled, so extra toppings are not necessary.
Can you take a Wasa cheese cracker sandwich in a lunchbox?
Yes, a Wasa cheese cracker sandwich is convenient for a lunchbox because it is ready to eat and needs no preparation. Keep it sealed until snack time so it is less likely to lose its crunch.
Is a Wasa cheese cracker sandwich filling enough for lunch?
Usually, a Wasa cheese cracker sandwich works better as a snack or part of lunch than as a complete lunch by itself. Pair it with more substantial foods, such as fruit and a protein-rich option, to make a fuller meal.
Can a Wasa cheese cracker sandwich fit into a weight-loss plan?
Yes, a Wasa cheese cracker sandwich can fit into a weight-loss plan as a portioned snack, but it does not cause weight loss on its own. Pairing it with filling whole foods can make the snack more satisfying.
Can people with diabetes eat a Wasa cheese cracker sandwich?
People with diabetes can include a Wasa cheese cracker sandwich if its carbohydrates fit their meal plan; it may affect blood glucose. Anyone managing medication or individual carbohydrate targets should follow advice from their healthcare professional.
Is a Wasa cheese cracker sandwich a good snack before exercise?
A Wasa cheese cracker sandwich can work as a convenient snack before exercise, especially when you want something ready to eat. Whether it suits you depends on the timing and intensity of your activity and how your stomach feels during exercise.
Wasa cheese cracker sandwich Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
0.95mg · 6% DV
Vitamin A
50.4µg · 6% DV
Biotin
1.68µg · 6% DV
Minerals
Manganese
0.45mg · 20% DV
Phosphorus
73mg · 10% DV
Sodium
218mg · 9% DV
Selenium
5.04µg · 9% DV
Potassium ⭐
59mg · 2% DV
Wasa cheese cracker sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasa cheese cracker sandwich
To burn the 139 calories in 1 piece (medium) (28 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 cracker sandwich?
Wasa cheese cracker sandwich is a packaged snack made from two crisp, thin crackers with a cheese filling between them. It is ready to eat, so it works as an easy option to keep at your desk, pack for a journey or tuck into a lunchbox.
The crunchy crackers and savoury filling make it a natural match for a cup of tea or coffee, or a quick bite between meals. It provides plenty of carbohydrate and fat, along with fibre and some protein. For a lighter snack, serve it with fresh vegetables such as cucumber or tomatoes rather than adding another rich topping.
How Nutritious Is Wasa cheese cracker sandwich?
Nutrient density
Low
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 cracker sandwich 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 cracker sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Wasa cheese cracker sandwich 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 cracker sandwich Fat Profile
SATURATED
2.3g
MONOUNSATURATED
2.44g
POLYUNSATURATED
1.15g
Omega 6:3 ratio 35.3:1
Above the ideal 4:1 (35.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.