2 slice (medium) of Wasa crispbread (24 g) has 82 calories. That works out to 340 calories per 100 g. It contains 16.1 g of carbs, 2.2 g of protein, 0.4 g of fat and 3.6 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Wasa crispbread?

Wasa crispbread is a Swedish-style baked crispbread, commonly made with rye and whole-grain flour. Its thin, porous slices have a dry crunch and a gently toasted, earthy grain flavour. In Sweden it is often eaten at breakfast or as a simple snack, topped with cheese, spreads or sliced vegetables; elsewhere, it also works well in place of toast or crackers. Add a soft topping just before serving to keep it crisp.

It is a low-fat, high-fibre grain option, with more substance than its light, crunchy texture might suggest. Pair it with hummus, cottage cheese or avocado for a convenient snack, or choose a modest topping if you want to keep it lighter.

Wasa crispbread Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

67g

· 24% DV

Protein

· 18% DV

Fat

1.5g

· 2% 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 84% · Protein 11% · Fat 5%

Wasa crispbread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.3mg · 18% DV

0.6mg · 12% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

260mg · 37% DV

Selenium

13µg · 24% DV

Magnesium

90mg · 21% DV

How Nutritious Is Wasa crispbread?

Nutrient density

Medium

45/ 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

50/ 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 crispbread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Wasa crispbread

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

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

Is Wasa 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 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 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 crispbread Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Wasa crispbread

🥖vs🍚

Wasa crispbread vs Bulgur Pilaf220 kcal more per 100 g

→🥖vs🍝

Wasa crispbread vs Whole wheat pasta216 kcal more per 100 g

→🥖vs🥖

Wasa crispbread vs Breadstick70 kcal fewer per 100 g

→🥖vs🥯

Wasa crispbread vs SimitSame calories per 100 g

→

Foods Similar to Wasa crispbread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Wasa crispbread

What is Wasa crispbread made from?

Wasa crispbread is usually made with rye flour or whole-grain rye, but ingredients vary between varieties. Rye gives many versions their distinctive earthy, slightly tangy taste and crisp texture.

How do you eat Wasa crispbread?

Eat Wasa crispbread straight from the package; it does not need cooking. Top it with cheese, eggs, hummus, or nut butter, or crumble it over soup. Add moist toppings just before serving to keep it crisp.

Is Wasa crispbread healthier than regular bread?

Wasa crispbread can be a useful alternative to regular bread, particularly when you want a crunchy whole-grain option. Whether it is a better choice depends on the specific bread and what you put on top.

Can Wasa crispbread replace bread?

Yes, Wasa crispbread can stand in for bread alongside meals or as a base for toppings. Its rigid, dry texture makes it less suitable than soft bread for folded sandwiches or fillings that need to be wrapped.

How should you store Wasa crispbread after opening?

Keep opened Wasa crispbread in a tightly sealed container in a cool, dry cupboard. Moisture makes it lose its crunch, so avoid leaving the pack open or storing it in the refrigerator.

Does Wasa crispbread go stale?

Yes, Wasa crispbread can soften and lose its crunch if exposed to moisture or air. If it is still fresh-smelling and otherwise in good condition, briefly warming it in a low oven can help crisp it up again.

Is Wasa crispbread good for weight loss?

Wasa crispbread may help some people feel satisfied because many varieties are high in fiber, but it does not cause weight loss by itself. Generous toppings such as cheese or spreads can substantially change how filling the snack is.

Can people with diabetes eat Wasa crispbread?

Yes, people with diabetes can include Wasa crispbread, but it still contains carbohydrates that can affect blood glucose. Pairing it with protein-rich toppings such as eggs or cheese can make a more balanced snack.

What can you put on Wasa crispbread for breakfast?

For breakfast, top Wasa crispbread with smoked salmon and cream cheese, cottage cheese and fruit, or egg and sliced tomato. These combinations suit its sturdy crunch; add wet toppings shortly before eating.

Can you freeze Wasa crispbread?

You can freeze Wasa crispbread, although freezing is usually unnecessary because the dry product keeps well when sealed. If you do freeze it, protect it from moisture and let it return to room temperature while still wrapped.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026