1 piece (medium) of Wasa Mild Cheese Sandwich Cracker (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 17.1 g of carbs, 2.9 g of protein, 6.6 g of fat and 2.7 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Wasa Mild Cheese Sandwich Cracker Nutrition Facts

Selected: 100 g

470

KCAL / 100G

Carbs

57g

· 21% DV

Protein

9.5g

· 19% DV

Fat

22g

· 28% DV

Fiber

· 32% DV

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

Calories come from: Carbs 49% · Protein 8% · Fat 43%

Wasa Mild Cheese Sandwich Cracker Vitamins & Minerals

Vitamins

0.32mg · 27% DV

3.8mg · 24% DV

0.28mg · 22% DV

B12

0.45µg · 19% DV

Minerals

Manganese

1mg · 43% DV

Selenium

18µg · 33% DV

Phosphorus

230mg · 33% DV

Sodium

520mg · 23% DV

How Nutritious Is Wasa Mild Cheese Sandwich Cracker?

Nutrient density

Medium

42/ 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

44/ 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 Mild Cheese Sandwich Cracker Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

26.4

High

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

How to Burn Off Wasa Mild Cheese Sandwich Cracker

To burn the 470 calories in 100 g:

🚶

116min

Walking (5 km/h)

🏃

48min

Running (8 km/h)

🚴

64min

Cycling

🏊

55min

Swimming

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

Is Wasa Mild Cheese Sandwich 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 Mild Cheese Sandwich Cracker Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Wasa Mild Cheese Sandwich Cracker Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Wasa Mild Cheese Sandwich Cracker Fat Profile

SATURATED

10.5g

MONOUNSATURATED

6.2g

POLYUNSATURATED

6.1g

⚖️

Omega 6:3 ratio 48.3:1

Above the ideal 4:1 (48.3:1).

Compare Wasa Mild Cheese Sandwich Cracker

🧀vs🧴

Wasa Mild Cheese Sandwich Cracker vs Hawthorn Vinegar452 kcal more per 100 g

→🧀vs🌯

Wasa Mild Cheese Sandwich Cracker vs Tantuni260 kcal more per 100 g

→🧀vs🌯

Wasa Mild Cheese Sandwich Cracker vs Chicken Wrap275 kcal more per 100 g

→🧀vs🍫

Wasa Mild Cheese Sandwich Cracker vs Protein Bar120 kcal more per 100 g

→

Foods Similar to Wasa Mild Cheese Sandwich Cracker

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026