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High-fiber crispbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Wasa Libre crispbread (20 g) has 68 calories. That works out to 340 calories per 100 g. It contains 12.2 g of carbs, 1.8 g of protein, 0.4 g of fat and 4 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Selected: 2 piece (medium) · 20 g
68
KCAL / 20G
Carbs
12.2g
· 4% DV
Protein
1.8g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 12% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 4 g | 14% |
| Protein | 1.8 g | 4% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 20 g | 68 kcal |
| 1 piece (small) | 10 g | 34 kcal |
| 1 serving (small) | 25 g | 85 kcal |
| 3 piece (large) | 30 g | 102 kcal |
| 1 serving (medium) | 35 g | 119 kcal |
| 4 piece (extra large) | 40 g | 136 kcal |
| 1 serving (large) | 50 g | 170 kcal |
| 100 g | 100 g | 340 kcal |
| 1 pack (whole) | 230 g | 782 kcal |
Calculated from 340 calories per 100 g.
Wasa Libre crispbread is ready to eat, so it does not need cooking or toasting. Spread it with hummus, soft cheese, or nut butter, or add sliced vegetables; add moist toppings just before serving to keep it crisp.
Yes, Wasa Libre crispbread can stand in for bread in an open-faced sandwich. It is thin and brittle, though, so it will not fold around fillings like a soft slice of sandwich bread.
No, Wasa Libre crispbread does not need to be toasted before eating. Toasting is optional and can make it taste warmer and crunchier; keep a close eye on it because thin crispbread can burn quickly.
Keep Wasa Libre crispbread in a tightly closed package or airtight container in a cool, dry cupboard. Moist air makes it lose its crunch, so avoid storing it somewhere humid or leaving the pack open on the counter.
Yes, you can freeze Wasa Libre crispbread in a well-sealed, moisture-proof bag, although freezing is usually unnecessary for a dry crispbread. Let it come to room temperature while still sealed to reduce condensation and help preserve its texture.
Wasa Libre crispbread that has softened can regain some crunch after a brief warming in the oven. Let it cool before eating, and remember that crispbread exposed to moisture may not return completely to its original texture.
Wasa Libre crispbread can be a useful high-fibre base for a snack or meal. Pair it with a protein-rich topping such as egg or cheese and vegetables, rather than relying on the crispbread alone to make a meal filling.
Wasa Libre crispbread can fit into a weight-loss eating plan, and its fibre can make a snack more satisfying. The topping matters too: choose vegetables, egg, or a modest amount of cheese instead of piling on rich spreads.
People with diabetes can include Wasa Libre crispbread in some meals, but should account for its carbohydrate alongside the rest of the meal. Individual glucose responses and treatment plans differ, so ask your clinician or dietitian for personal guidance.
Yes, crushed Wasa Libre crispbread makes a crunchy salad topping, much like croutons. Add it just before eating so dressing does not soften it, and break it into pieces by hand for a less powdery texture.
Vitamins
B1
0.06mg · 5% DV
B3
0.7mg · 4% DV
Biotin
0.8µg · 3% DV
B5
0.12mg · 2% DV
Minerals
Manganese
0.42mg · 18% DV
Selenium
5.6µg · 10% DV
Phosphorus
52mg · 7% DV
Copper
0.05mg · 6% DV
Sodium
96mg · 4% DV
Potassium ⭐
46mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 68 calories in 2 piece (medium) (20 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.
Wasa Libre crispbread is a packaged, thin, dry-baked bread with a firm crunch. Crispbread has deep roots in Sweden and the wider Nordic region; this version is made from grain flour and is sold ready to eat.
Enjoy it plain as a crunchy snack or top it with cheese, vegetables, eggs or a spread for breakfast or a light lunch. Its mild flavour makes it easy to pair with both savoury and sweeter toppings, and it can stand in for ordinary toast when you want more crunch. It is notably high in fibre, with 20 g per 100 g. For a lighter topping, try cottage cheese or hummus with sliced cucumber or tomato.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.06g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.