2 piece (medium) of Wasa High Fiber Cracker (30 g) has 87 calories. That works out to 290 calories per 100 g. It contains 16.5 g of carbs, 3 g of protein, 0.8 g of fat and 6 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Wasa High Fiber Cracker?

Wasa High Fiber Cracker is a packaged, thin crispbread in the Scandinavian knäckebröd tradition. Its grainy, dark surface and small holes give it a firm crunch, while its mild flavour makes it an easy base for toppings.

In Sweden and elsewhere in northern Europe, crispbread is commonly served with breakfast or as a snack, topped with cheese, egg or vegetables. It also works well in place of ordinary bread at lunch; English-speaking readers can pair it with hummus, cottage cheese or sliced tomato. It is notably high in fibre, with 20 g per 100 g, and relatively low in fat. For a more filling bite, add a protein-rich topping rather than stacking on several crackers.

Wasa High Fiber Cracker Nutrition Facts

Selected: 100 g

290

KCAL / 100G

Carbs

55g

· 20% DV

Protein

10g

· 20% DV

Fat

2.5g

· 3% 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 78% · Protein 14% · Fat 8%

Wasa High Fiber Cracker Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.2mg · 12% DV

0.12mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

250mg · 36% DV

Magnesium

90mg · 21% DV

Zinc

2mg · 18% DV

How Nutritious Is Wasa High Fiber Cracker?

Nutrient density

High

65/ 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 High Fiber Cracker 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 High Fiber Cracker

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 High Fiber 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 High Fiber Cracker 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 High Fiber 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 High Fiber Cracker Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 6.7:1

Above the ideal 4:1 (6.7:1).

Compare Wasa High Fiber Cracker

🥖vs🍚

Wasa High Fiber Cracker vs Bulgur Pilaf170 kcal more per 100 g

→🥖vs🍝

Wasa High Fiber Cracker vs Whole wheat pasta166 kcal more per 100 g

→🥖vs🥖

Wasa High Fiber Cracker vs Breadstick120 kcal fewer per 100 g

→🥖vs🥯

Wasa High Fiber Cracker vs Simit50 kcal fewer per 100 g

→

Foods Similar to Wasa High Fiber Cracker

🍚

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 High Fiber Cracker

Is Wasa High Fiber Cracker healthy?

Wasa High Fiber Cracker can be a useful high-fiber option, especially when topped with nourishing foods such as eggs, hummus, or vegetables. It is a crispbread rather than a complete meal, so pair it with protein and other foods for a more filling snack.

What is Wasa High Fiber Cracker made of?

Wasa High Fiber Cracker is made mainly from whole-grain rye flour and rye bran, with ingredients such as yeast and salt. The rye and bran give it its dark color, firm crunch, and higher fiber content.

Can Wasa High Fiber Cracker help with weight loss?

Wasa High Fiber Cracker may help you feel fuller because it is high in fiber. It does not cause weight loss by itself, and generous toppings such as butter, cheese, or sweet spreads can make a snack more substantial.

How do you eat Wasa High Fiber Cracker?

Wasa High Fiber Cracker is ready to eat straight from the package. Add toppings like cottage cheese, avocado, smoked salmon, or nut butter just before serving so the crispbread does not become soggy.

Is Wasa High Fiber Cracker good for constipation?

Wasa High Fiber Cracker can contribute fiber that supports regular bowel movements. Increase fiber gradually and drink enough fluids, since a sudden increase in fiber without adequate fluids can cause discomfort.

How is Wasa High Fiber Cracker different from regular bread?

Wasa High Fiber Cracker is a thin, dry rye crispbread, while regular bread is softer and usually contains more moisture. You can use it as a bread alternative for toppings, but it will not work as a soft wrap or sandwich slice.

Can you use Wasa High Fiber Cracker as a base for appetizers?

Yes, Wasa High Fiber Cracker works well as a crisp base for small appetizers. Top pieces with soft cheese and sliced vegetables, or with hummus and herbs; assemble them shortly before serving to preserve the crunch.

Can people with diabetes eat Wasa High Fiber Cracker?

Yes, people with diabetes can include Wasa High Fiber Cracker in a meal, but it still contains carbohydrates. Its fiber may affect the blood-glucose response, so consider the serving alongside the rest of the meal; ask your healthcare professional for advice tailored to your treatment.

How should you store Wasa High Fiber Cracker after opening?

Store Wasa High Fiber Cracker in an airtight container in a cool, dry cupboard after opening. Keeping moisture out is the key to maintaining its crisp texture; refrigeration is unnecessary.

Can Wasa High Fiber Cracker be eaten for breakfast?

Yes, Wasa High Fiber Cracker can make a quick breakfast base. Top it with eggs, cheese, or avocado, and add fruit or yogurt on the side if you want a more substantial meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026