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Wasa (Cream Cheese, Pumpkin Seed & Green Lentil) Calories
Whole grain crispbread with cream cheese, pumpkin seeds, and green lentils; source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wasa (Cream Cheese, Pumpkin Seed & Green Lentil) (35 g) has 119 calories. That works out to 340 calories per 100 g. It contains 13.3 g of carbs, 4.7 g of protein, 4.9 g of fat and 2.6 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Wasa (Cream Cheese, Pumpkin Seed & Green Lentil) Nutrition Facts
Selected: 1 piece (medium) · 35 g
119
KCAL / 35G
Carbs
13.3g
· 5% DV
Protein
4.7g
· 9% DV
Fat
4.9g
· 6% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 16% · Fat 38%
Wasa (Cream Cheese, Pumpkin Seed & Green Lentil) nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 137 mg | 6% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 2.6 g | 9% |
| Protein | 4.7 g | 9% |
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 (Cream Cheese, Pumpkin Seed & Green Lentil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 119 kcal |
| 1 piece (small) | 25 g | 85 kcal |
| 1 serving (medium) | 40 g | 136 kcal |
| 1 piece (large) | 50 g | 170 kcal |
| 1 serving (large) | 50 g | 170 kcal |
| 2 piece (double) | 70 g | 238 kcal |
| 100 g | 100 g | 340 kcal |
| 3 piece (triple) | 105 g | 357 kcal |
| 1 pack (whole) | 140 g | 476 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Wasa (Cream Cheese, Pumpkin Seed & Green Lentil)
How do you make Wasa with cream cheese, pumpkin seeds and green lentils?
Spread cream cheese over a Wasa crispbread, then add cooked, well-drained green lentils and pumpkin seeds. Drain the lentils thoroughly so their moisture does not soften the crispbread before serving.
Does Wasa with cream cheese, pumpkin seeds and green lentils get soggy?
Yes, it can soften if it sits after assembly. Cream cheese and lentils add moisture, so spread and top the crispbread just before eating; keeping the components separate preserves its crunch.
What can you serve with Wasa with cream cheese, pumpkin seeds and green lentils?
Serve it with crunchy vegetables such as cucumber, radishes or bell pepper, or pair it with a simple soup or salad. Fresh herbs and a squeeze of lemon complement the lentils and cream cheese.
Can you prepare Wasa with cream cheese, pumpkin seeds and green lentils ahead of time?
Prepare the components ahead, but assemble the crispbread at mealtime. Cooked lentils can be kept separately in a covered container in the refrigerator, while the Wasa stays dry in its package.
Can you use canned lentils on Wasa with cream cheese and pumpkin seeds?
Yes, canned green lentils work well. Rinse and drain them thoroughly before topping the crispbread; excess liquid can make the base soft and dilute the cream cheese’s flavor.
What seasoning goes well with Wasa with cream cheese, pumpkin seeds and green lentils?
Black pepper, cumin, chili flakes and chopped parsley all suit this combination. Add lemon zest or a little lemon juice for brightness, but keep wet additions light to protect the crispbread’s texture.
Can you make Wasa with cream cheese, pumpkin seeds and green lentils without cooking lentils from scratch?
Yes, leftover or canned cooked green lentils are convenient choices. Drain them well and use them chilled or at room temperature; warm lentils can soften the crispbread and loosen the cream cheese.
How should you store leftover Wasa with cream cheese, pumpkin seeds and green lentils?
Do not store assembled leftovers if you want a crisp texture. Refrigerate leftover cream cheese and cooked lentils separately in covered containers, and keep unused Wasa crispbread sealed in a dry place.
Can you swap the cream cheese on Wasa with pumpkin seeds and green lentils?
Yes. Hummus gives the lentils a savory, legume-forward pairing, while thick plain yogurt offers a tangier option. Use a modest spread so the replacement does not make the crispbread soggy.
Can you freeze Wasa with cream cheese, pumpkin seeds and green lentils?
No, freezing the assembled crispbread is not recommended. The cream cheese may turn watery and the crispbread can lose its crunch as it thaws; store the toppings separately and assemble fresh.
Wasa (Cream Cheese, Pumpkin Seed & Green Lentil) Vitamins & Minerals
Vitamins
B12
0.24µg · 10% DV
Biotin
2.1µg · 7% DV
B1
0.08mg · 7% DV
Vitamin E
0.77mg · 5% DV
Minerals
Copper
0.11mg · 12% DV
Manganese
0.24mg · 10% DV
Phosphorus
59mg · 8% DV
Sodium
137mg · 6% DV
Potassium ⭐
112mg · 3% DV
Wasa (Cream Cheese, Pumpkin Seed & Green Lentil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasa (Cream Cheese, Pumpkin Seed & Green Lentil)
To burn the 119 calories in 1 piece (medium) (35 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 (Cream Cheese, Pumpkin Seed & Green Lentil)?
Wasa (cream cheese, pumpkin seed and green lentil) combines whole-grain crispbread with a creamy cheese layer, pumpkin seeds and green lentils. The crisp base contrasts with the soft cheese, while the seeds bring a toasted note and the lentils make each bite more substantial.
Enjoy it for breakfast, as a quick snack or alongside soup or salad. It suits anyone looking for a convenient savoury bite with some protein and fibre; each 100 g provides 13.5 g of protein. For a lighter meal, pair a piece with fresh vegetables rather than adding more rich toppings.
How Nutritious Is Wasa (Cream Cheese, Pumpkin Seed & Green Lentil)?
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 (Cream Cheese, Pumpkin Seed & Green Lentil) 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 (Cream Cheese, Pumpkin Seed & Green Lentil) Contain Allergens?
Contains these allergens:
Which Diets Is Wasa (Cream Cheese, Pumpkin Seed & Green Lentil) Good For?
Vegan
— Not 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 (Cream Cheese, Pumpkin Seed & Green Lentil) Fat Profile
SATURATED
1.65g
MONOUNSATURATED
1.82g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.