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Wasa Cracker Calories
Whole grain, low fat, fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Wasa Cracker (12 g) has 41 calories. That works out to 340 calories per 100 g. It contains 8 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.8 g of fiber. Its 0.1 mg of Manganese covers 6% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Wasa Cracker?
Wasa Cracker is a Swedish-style crispbread: a thin, dry, toasted sheet traditionally made with rye, often using whole grains. Its rough, airy surface snaps cleanly, with a mild toasted flavour that leaves room for whatever you put on top.
In Sweden it is a familiar everyday bread, served at breakfast or as a snack with cheese, spreads or sliced vegetables. Elsewhere, it works much the same way in place of toast, or alongside soup and salads. It is a source of fibre and relatively low in fat; add hummus, nut butter or cheese for a more substantial bite, and keep it sealed in a dry place to preserve its crunch.
Wasa Cracker Nutrition Facts
Selected: 100 g
340
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%
Wasa Cracker Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.5mg · 22% DV
B6
0.25mg · 15% DV
B5
0.6mg · 12% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
250mg · 36% DV
Selenium
18µg · 33% DV
Iron
4mg · 22% DV
How Nutritious Is Wasa Cracker?
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.
Wasa Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasa Cracker
To burn the 340 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 Wasa Cracker 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 Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Wasa Cracker 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 Cracker Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.5g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Compare Wasa Cracker
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Frequently Asked Questions About Wasa Cracker
What is a Wasa cracker?
A Wasa cracker is a thin, crisp Scandinavian-style crispbread made by the Wasa brand. It is usually eaten as a crunchy base for toppings rather than like soft sandwich bread, and the ingredients vary between varieties.
Are Wasa crackers good for weight loss?
Wasa crackers do not cause weight loss on their own, but a whole-grain variety topped with protein can make a filling snack. Toppings such as cheese or nut butter also add energy, so they matter as much as the crispbread.
What do you put on Wasa crackers?
Popular toppings for Wasa crackers include cottage cheese, hummus, avocado, sliced tomato, and smoked salmon. Add moist toppings just before eating, since they can soften the crispbread if left on too long.
Can you use Wasa crackers instead of bread?
Yes, Wasa crackers can replace bread for an open-faced snack or light meal. Their dry, crisp texture makes them different from a sandwich loaf, so pair them with substantial toppings such as eggs, cheese, or beans.
Do Wasa crackers need to be toasted?
No, Wasa crackers are ready to eat straight from the package. Toasting is unnecessary, though you can briefly warm one if you want a warmer base; avoid adding wet toppings until just before serving.
Are Wasa crackers good for constipation?
Whole-grain Wasa crackers can contribute fiber to your diet, which supports regular bowel movements. Drink enough fluids as you increase fiber, and do not rely on the crackers alone to relieve ongoing constipation.
Can people with diabetes eat Wasa crackers?
Yes, people with diabetes can include Wasa crackers, but the crackers contain carbohydrates and can affect blood glucose. Pairing one with protein or healthy fat may make a snack more balanced; individual responses vary.
What are Wasa crackers made of?
The ingredients depend on the variety, but many Wasa crispbreads use rye flour, often whole grain, along with ingredients such as water, yeast, or salt. Seeded and multigrain varieties have different recipes.
How should you store Wasa crackers after opening?
Keep opened Wasa crackers tightly sealed in a dry, airtight container at room temperature. Moisture makes them lose their crunch, so avoid storing them near steam or in a humid cupboard.
Are Wasa crackers the same as rye bread?
No, Wasa crackers are crispbread, not soft rye bread. They may share rye as a main grain, but Wasa crackers are baked into a dry, brittle sheet that keeps and eats differently from a loaf.
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Nutrition data compiled from USDA FoodData Central and scientific sources.