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Whole-grain, fiber-rich crispbread cracker
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (thin) of Wasa Olive and Thyme Cracker (20 g) has 86 calories. That works out to 430 calories per 100 g. It contains 12.2 g of carbs, 2 g of protein, 2.8 g of fat and 2.4 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 2 piece (thin) · 20 g
86
KCAL / 20G
Carbs
12.2g
· 4% DV
Protein
2g
· 4% DV
Fat
2.8g
· 4% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 10% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 124 mg | 5% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 2.4 g | 9% |
| Protein | 2 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 (thin) | 20 g | 86 kcal |
| 1 piece (thin) | 10 g | 43 kcal |
| 3 piece (medium) | 30 g | 129 kcal |
| 1 serving (medium) | 30 g | 129 kcal |
| 4 piece (medium) | 40 g | 172 kcal |
| 5 piece (large) | 50 g | 215 kcal |
| 6 piece (large) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (whole) | 190 g | 817 kcal |
Calculated from 430 calories per 100 g.
Wasa Olive and Thyme Cracker is a crisp, whole-grain cracker flavored with olives and thyme. Its firm texture makes it suitable for eating plain or using as a base for savory toppings.
Wasa Olive and Thyme Cracker has a savory, herby flavor, with olive and thyme notes over the taste of whole grains. It pairs especially well with mild cheeses and creamy dips that do not overpower its seasoning.
Yes, olives and thyme are the defining flavors of Wasa Olive and Thyme Cracker. The exact form and amount of those ingredients can vary by market, so the cracker may not have large, distinct pieces in every package.
Wasa Olive and Thyme Cracker adds a savory olive-and-thyme flavor to the crispbread, while plain Wasa has a more neutral taste. That makes this variety an easy match for savory toppings, but less neutral for sweet spreads.
Try Wasa Olive and Thyme Cracker with hummus, soft cheese, mashed avocado, or sliced tomato. Add moist toppings shortly before serving so the cracker stays crisp rather than softening underneath them.
Yes, Wasa Olive and Thyme Cracker can stand in for bread as a crunchy base or side. It is thinner and crisper than a slice of bread, so it works best with toppings that are not too heavy or wet.
Serve Wasa Olive and Thyme Cracker with soup, salad, cheese, or a savory dip. Its olive and herb flavor suits Mediterranean-style accompaniments, while a mild topping lets the cracker's own taste come through.
Keep Wasa Olive and Thyme Cracker in an airtight container in a cool, dry place after opening. Moisture is what most quickly spoils its crisp texture, so avoid leaving the packet open on the counter.
You can briefly warm Wasa Olive and Thyme Cracker, but it is already baked and crisp, so toasting is not needed. Watch it closely if you do warm it, since a thin cracker can dry out or burn quickly.
People with diabetes can include Wasa Olive and Thyme Cracker if it fits their meal's carbohydrate plan; whole-grain ingredients do not make its carbohydrates irrelevant. Pairing a portion with protein or vegetables can make a more balanced snack, and individual guidance is best discussed with a dietitian.
Vitamins
B1
0.07mg · 6% DV
B3
0.72mg · 5% DV
B6
0.05mg · 3% DV
Vitamin E
0.42mg · 3% DV
Minerals
Manganese
0.5mg · 22% DV
Selenium
5.6µg · 10% DV
Phosphorus
58mg · 8% DV
Copper
0.06mg · 7% DV
Sodium
124mg · 5% DV
Potassium ⭐
54mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 86 calories in 2 piece (thin) (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 Olive and Thyme Cracker is a Swedish-style crispbread made with whole grains and flavoured with olives and thyme. It has a dry, brittle crunch, with a savoury olive taste and an aromatic herbal note. In Sweden and elsewhere in Scandinavia, crispbread is a familiar everyday staple; it also works well as a quick snack or a base for simple toppings around the world.
This is a fibre-rich, crunchy option rather than a soft loaf, and its sturdy texture pairs nicely with cheese, hummus or sliced vegetables. For a lighter snack, keep the topping modest or add fresh tomato and cucumber instead of a rich spread.
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
0.34g
MONOUNSATURATED
1.48g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.