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Plain Wasa Calories
Whole grain, low fat, fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Plain Wasa (10 g) has 35 calories. That works out to 350 calories per 100 g. It contains 6.7 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.5 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Plain Wasa?
Plain Wasa is a thin, crisp Scandinavian-style crispbread, associated especially with Sweden and commonly made with whole-grain rye. Its dry, airy crunch and gently toasted, earthy flavour make it quite different from soft sliced bread.
In Sweden and elsewhere in northern Europe, it is often eaten at breakfast or as a simple snack, topped with cheese, butter, or savoury spreads. English-speaking readers can serve it the same way, or pair it with soup and salads for extra crunch. It is low in fat and a useful source of fibre, making it a handy choice if you want a crisp whole-grain base; add vegetables or a modest layer of topping to keep it light.
Plain Wasa Nutrition Facts
Selected: 100 g
350
KCAL / 100G
Carbs
67g
· 24% DV
Protein
9g
· 18% DV
Fat
1.5g
· 2% DV
Fiber
15g
· 54% 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%
Plain Wasa Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
3.5mg · 22% DV
B6
0.25mg · 15% DV
B2
0.12mg · 9% DV
Minerals
Manganese
2mg · 87% DV
Phosphorus
260mg · 37% DV
Selenium
13µg · 24% DV
Magnesium
90mg · 21% DV
How Nutritious Is Plain Wasa?
Nutrient density
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.
Satiety score
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.
Plain Wasa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain Wasa
To burn the 350 calories in 100 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.
Is Plain Wasa 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 Plain Wasa Contain Allergens?
Contains these allergens:
Which Diets Is Plain Wasa 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
Plain Wasa Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
Compare Plain Wasa
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Frequently Asked Questions About Plain Wasa
What is Plain Wasa?
Plain Wasa is a packaged crispbread: a thin, dry, crunchy alternative to soft bread. Wasa crispbreads commonly use rye, though the exact grain blend and recipe can vary by product and market.
Is Plain Wasa good for weight loss?
Plain Wasa can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Pairing it with a filling topping such as egg, cottage cheese, or hummus makes it more satisfying than eating it plain.
How do you eat Plain Wasa?
Eat Plain Wasa on its own or top it with cheese, avocado, egg, hummus, or vegetables. Add moist toppings just before eating, since they soften the crispbread quickly.
Is Plain Wasa healthier than regular bread?
Plain Wasa is not automatically healthier than regular bread; they differ in texture, ingredients, and how people use them. Its crisp, dry format works well for toppings, while soft bread may be more filling as a sandwich base.
Does Plain Wasa keep you full?
Plain Wasa provides fiber, which can contribute to fullness, but a crispbread on its own may not make a substantial snack. Add a protein-rich topping such as egg, cheese, or nut butter for a more satisfying bite.
What toppings go well on Plain Wasa?
Plain Wasa works with both savory and sweet toppings, including cream cheese, hummus, avocado, nut butter, or sliced fruit. For a crisp result, avoid leaving juicy toppings on it for long before serving.
How should you store Plain Wasa after opening?
Keep Plain Wasa in a tightly closed package or airtight container in a cool, dry cupboard. Exposure to humidity makes crispbread lose its crunch, so seal the pack promptly after taking out a piece.
Can Plain Wasa go stale?
Yes. Plain Wasa can lose its crunch after absorbing moisture, even if it still looks intact. Discard it if you notice mold, an unusual smell, or a changed taste.
Can people with diabetes eat Plain Wasa?
Plain Wasa can be included in a diabetes meal plan, but its effect on blood glucose depends on the serving and what you eat with it. Ask your clinician or dietitian how it fits your individual plan.
Can you use Plain Wasa instead of crackers?
Yes, Plain Wasa can serve as a crisp, sturdy base for dips and toppings instead of ordinary crackers. It is larger and flatter than many crackers, so break it into pieces if you are serving it with a dip.
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Nutrition data compiled from USDA FoodData Central and scientific sources.