1 piece (medium) of Wasa Original (12 g) has 41 calories. That works out to 340 calories per 100 g. It contains 8 g of carbs, 1.1 g of protein, 0.2 g of fat and 1.7 g of fiber. Its 0.1 mg of Manganese covers 6% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Wasa Original?

Wasa Original is a Swedish-style rye crispbread: thin, dry and perforated, with a gently toasted flavour. It is made mainly from whole-grain rye and baked into firm rectangular pieces that keep their crunch until topped.

In Sweden it is commonly eaten for breakfast or as a snack, with cheese, butter, spreads or simple toppings; elsewhere, it works much the same way alongside soup or a light lunch. Its mild, savoury taste suits both sweet and salty additions. It is low in fat and notably high in fibre, making it a handy alternative to softer bread. Add egg, hummus or avocado when you want a more substantial topping.

Wasa Original Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

67g

· 24% DV

Protein

· 18% DV

Fat

1.5g

· 2% DV

Fiber

14g

· 50% DV

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

Calories come from: Carbs 84% · Protein 11% · Fat 5%

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Wasa Original Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.25mg · 15% DV

0.5mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

220mg · 31% DV

Zinc

2mg · 18% DV

Potassium ⭐

230mg · 7% DV

Copper

0mg · 0% DV

How Nutritious Is Wasa Original?

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

50/ 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 Original 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 Original

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

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

Is Wasa Original 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 Original 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 Original 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 Original Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 3.8:1

Below the ideal 4:1 — a good omega balance.

Compare Wasa Original

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Wasa Original vs Whole wheat pasta216 kcal more per 100 g

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Wasa Original vs Breadstick70 kcal fewer per 100 g

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Wasa Original vs SimitSame calories per 100 g

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Foods Similar to Wasa Original

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

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410 kcal

🥯

Simit

340 kcal

🥣

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450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Wasa Original

What is Wasa Original?

Wasa Original is a thin, crisp rye crispbread from Sweden. Its firm, porous texture makes it easy to top with savory ingredients or serve alongside soup instead of soft bread.

What is Wasa Original made of?

Wasa Original is made mainly from whole-grain rye flour, yeast and salt. The short ingredient list gives it a straightforward rye flavor that pairs well with both mild and strongly flavored toppings.

Is Wasa Original healthier than regular bread?

Not automatically; Wasa Original and regular bread differ in texture and ingredients, and the comparison depends on the bread you choose. Wasa Original is a whole-grain rye option, while some breads are refined or contain added ingredients.

How do you eat Wasa Original?

Eat Wasa Original plain or add toppings such as cheese, egg, hummus, avocado or sliced vegetables. Put moist toppings on just before serving so the crispbread stays crunchy.

Can Wasa Original replace bread in a sandwich?

Yes, Wasa Original can replace bread for an open-faced sandwich. Add toppings to one crispbread rather than stacking two, since its brittle texture can crack under heavy fillings.

Does Wasa Original keep you full?

It can contribute to fullness because it is made with whole-grain rye and contains fiber. For a more substantial snack, pair Wasa Original with a protein-rich topping such as egg, cheese or hummus.

Is Wasa Original good for weight loss?

Wasa Original can fit into a weight-loss eating plan as a crisp alternative to bread, but it does not cause weight loss by itself. Toppings and portion choices still affect how filling and energy-dense the snack is.

How should you store Wasa Original after opening?

Keep Wasa Original tightly sealed in a cool, dry place after opening. Exposure to humid air softens the crispbread, so avoid storing the packet near a kettle, steaming stove or sink.

What toppings go well with Wasa Original?

Wasa Original works well with cream cheese, smoked salmon, sliced egg, hummus, avocado or tomato. For a crisp result, choose toppings that are not too wet and add them shortly before eating.

Can you make a quick crispbread pizza with Wasa Original?

Yes, you can use Wasa Original as a quick crispbread pizza base. Add a thin layer of tomato sauce and a modest amount of cheese, then warm it briefly; too much sauce can make the base soggy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026