2 slice (medium) of Wasa Fibre (24 g) has 70 calories. That works out to 290 calories per 100 g. It contains 11.5 g of carbs, 2.4 g of protein, 0.7 g of fat and 4.8 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Wasa Fibre?

Wasa Fibre is a Swedish-style rye crispbread: thin, dry and crunchy, with a coarse surface and a distinctly earthy, slightly tangy rye flavour. It is made as a sturdy base for toppings, though it is also easy to eat plain as a snack.

In Sweden and elsewhere, it is commonly served with cheese, cottage cheese, sliced vegetables or a simple spread; it also works as a light accompaniment to soup. The whole-grain rye makes it notably high in fibre, with 20 g per 100 g, and it provides some protein while staying relatively low in fat. For a lighter topping, try tomato, cucumber and a modest layer of fresh cheese.

Wasa Fibre Nutrition Facts

Selected: 100 g

290

KCAL / 100G

Carbs

48g

· 17% DV

Protein

10g

· 20% DV

Fat

· 4% DV

Fiber

20g

· 71% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 74% · Protein 15% · Fat 11%

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Wasa Fibre Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.3mg · 18% DV

Folate

45µg · 11% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

260mg · 37% DV

Selenium

12µg · 22% DV

Potassium ⭐

320mg · 9% DV

Copper

0mg · 0% DV

How Nutritious Is Wasa Fibre?

Nutrient density

Medium

55/ 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

56/ 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 Fibre 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 Fibre

To burn the 290 calories in 100 g:

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

39min

Cycling

🏊

34min

Swimming

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

Is Wasa Fibre 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 Fibre 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 Fibre 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 Fibre Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Wasa Fibre

🍞vs🍚

Wasa Fibre vs Bulgur Pilaf170 kcal more per 100 g

→🍞vs🍝

Wasa Fibre vs Whole wheat pasta166 kcal more per 100 g

→🍞vs🥖

Wasa Fibre vs Breadstick120 kcal fewer per 100 g

→🍞vs🥯

Wasa Fibre vs Simit50 kcal fewer per 100 g

→

Foods Similar to Wasa Fibre

🍚

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 Fibre

Is Wasa Fibre a type of bread or a cracker?

Wasa Fibre is a rye crispbread: a thin, baked, crisp alternative to soft sliced bread. It is usually eaten whole with toppings or alongside a meal, rather than used to make a conventional sandwich.

What does Wasa Fibre taste like?

Wasa Fibre has a dry, crisp texture and a mildly earthy, grainy rye flavour. Its taste is less sweet and its texture firmer than many wheat crackers, so savoury toppings such as cheese or hummus pair well with it.

What can you put on Wasa Fibre?

Wasa Fibre works with both savoury and sweet toppings. Try cottage cheese, hummus, avocado, or smoked salmon for a savoury option, or nut butter and sliced fruit for a sweet one; add moist toppings just before serving.

Is Wasa Fibre good for you?

Wasa Fibre can be a useful whole-grain choice because it provides substantial fibre in a crispbread. For a more balanced snack, top it with a protein-rich food such as eggs, cheese, or hummus rather than eating it on its own.

Can Wasa Fibre help with weight loss?

Wasa Fibre does not cause weight loss by itself, but its fibre may help you feel full. Toppings matter too: generous amounts of spreads or cheese can make a crispbread snack much more substantial.

Can people with diabetes eat Wasa Fibre?

People with diabetes can include Wasa Fibre if it fits their meal plan, but it still contains carbohydrates and may raise blood glucose. Pairing it with protein or healthy fats can make a more balanced snack; portions and individual responses matter.

How is Wasa Fibre different from regular rye bread?

Wasa Fibre is baked into a thin, dry crispbread, while regular rye bread is soft and usually contains more moisture. Their ingredients and nutritional profiles vary, so they are not automatically interchangeable portion for portion.

How should you store Wasa Fibre after opening?

Keep Wasa Fibre in a tightly closed package in a cool, dry place to protect its crisp texture. Moisture makes the slices soften; if they lose their crunch, briefly warming them in the oven can help.

Can Wasa Fibre cause bloating or gas?

Yes, eating a lot of Wasa Fibre suddenly may cause gas or bloating, especially if you are not used to high-fibre foods. Increase fibre gradually and drink enough fluids to help your digestive system adjust.

Can you use Wasa Fibre instead of breadcrumbs?

Yes, crushed Wasa Fibre can stand in for breadcrumbs in coatings or toppings. Crush it finely for an even coating, or leave it coarse for a crunchier texture on baked vegetables and casseroles.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026