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A thin, flat rectangular crispbread with slightly rounded corners, a pale golden-brown, rough porous surface, and small irregular holes throughout, served plain.
🌿High Fiber
Wasa· all products

Wasa plain cracker Calories

Crisp wholegrain-style plain cracker, low in fat

CALORIES · 100 G

350kcal

GI

65medium

POTASSIUM · 100 G

230mg

FIBER · 100 G

17g

Quick answer

2 piece (medium) of Wasa plain cracker (18 g) has 63 calories. That works out to 350 calories per 100 g. It contains 12.1 g of carbs, 1.8 g of protein, 0.3 g of fat and 3.1 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

Wasa plain cracker Nutrition Facts

Selected: 2 piece (medium) · 18 g

63

KCAL / 18G

Carbs

12.1g

· 4% DV

Protein

1.8g

· 4% DV

Fat

0.3g

· 0% DV

Fiber

3.1g

· 11% DV

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

Calories come from: Carbs 83% · Protein 12% · Fat 5%

Wasa plain cracker nutrition facts table · 2 piece (medium) (18 g)

NutrientAmount% DV
Calories63 kcal
Total fat0.3 g0%
Saturated fat0.05 g0%
Trans fat0 g
Sodium86 mg4%
Total carbohydrate12.1 g4%
Fiber3.1 g11%
Protein1.8 g4%

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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How Many Calories in 2 Pieces of Wasa plain cracker?

ServingAmountCalories
2 piece (medium)18 g63 kcal
1 piece (small)9 g32 kcal
1 serving (medium)20 g70 kcal
3 piece (large)27 g95 kcal
4 piece (extra large)36 g126 kcal
1 pack (small)40 g140 kcal
1 pack (large)80 g280 kcal
100 g100 g350 kcal

Calculated from 350 calories per 100 g.

Frequently Asked Questions About Wasa plain cracker

What is Wasa plain cracker?

Wasa plain cracker is a thin, crisp Swedish-style crispbread, also known as knäckebröd. Its mild flavor makes it easy to eat plain or pair with savory and sweet toppings.

How do you eat Wasa plain cracker?

Eat Wasa plain cracker on its own or add a topping such as cheese, hummus, egg, or sliced vegetables. Put moist toppings on just before serving so the crispbread stays crunchy.

What toppings go well with Wasa plain cracker?

Cheese, hummus, avocado, egg, and tomato all work well on Wasa plain cracker. For a sweet snack, try nut butter with fruit; add wet toppings shortly before eating to prevent sogginess.

Can Wasa plain cracker replace bread?

Yes, Wasa plain cracker can stand in for bread at some meals, especially under cheese, eggs, or vegetables. It is brittle rather than soft, so it will not fold or work like sandwich bread.

How should you store Wasa plain cracker after opening?

Keep Wasa plain cracker sealed in an airtight container in a cool, dry place after opening. Moist air can make it lose its crunch, so avoid leaving the packet open on the counter.

Can you freeze Wasa plain cracker?

You can freeze Wasa plain cracker, but it usually does not need freezing because it is a dry, shelf-stable crispbread. If you do freeze it, seal it well and let it return to room temperature before opening to limit condensation.

How can you make Wasa plain cracker crisp again if it goes soft?

Warm Wasa plain cracker briefly in a low oven, then let it cool completely to help restore its crunch. Do not seal it while warm, since trapped steam can make it soft again.

Is Wasa plain cracker good with soup?

Yes, Wasa plain cracker makes a crunchy side for soup. Serve it alongside rather than leaving it in the bowl, which quickly softens the crispbread.

Does Wasa plain cracker keep you full?

Wasa plain cracker alone may not keep you full for long. Pair it with a protein-rich topping such as cheese, egg, or hummus to make a more satisfying snack or light meal.

Can Wasa plain cracker help with weight loss?

Wasa plain cracker does not cause weight loss by itself. It can fit into a weight-loss eating plan when you keep portions in mind and choose toppings that make the snack satisfying rather than adding large amounts of extras.

Wasa plain cracker Vitamins & Minerals

Vitamins

B1

0.06mg · 5% DV

B3

0.76mg · 5% DV

B2

0.04mg · 3% DV

B6

0.05mg · 3% DV

Minerals

Manganese

0.38mg · 17% DV

Selenium

5.04µg · 9% DV

Phosphorus

47mg · 7% DV

Copper

0.05mg · 6% DV

Sodium

86mg · 4% DV

Potassium ⭐

41mg · 1% DV

Wasa plain cracker Glycemic Index

GLYCEMIC INDEX

65
Medium
0 Low5570100

GLYCEMIC LOAD

1.8
Low

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

How to Burn Off Wasa plain cracker

To burn the 63 calories in 2 piece (medium) (18 g):

🚶

16min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

9min

Cycling

🏊

7min

Swimming

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

What is Wasa plain cracker?

Wasa plain cracker is a Swedish-style crispbread, a thin, dry bake traditionally made with rye or other grain flour. Its rough, airy surface and firm crunch make it a handy alternative to soft bread, with a mild, slightly toasted grain taste.

In Sweden and across Scandinavia, crispbread is commonly served at breakfast or as a quick snack, topped with cheese, egg, or fish; elsewhere, it works just as well with soup or a simple spread. It is notably high in fibre and low in fat, with 17 g of fibre and 1.5 g of fat per 100 g. Add fresh vegetables and a modest layer of cheese or hummus for a more filling, balanced topping.

How Nutritious Is Wasa plain cracker?

Nutrient density

Medium

54/ 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.

Is Wasa plain 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 plain cracker 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 plain cracker 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 plain cracker Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.11g

⚖️

Omega 6:3 ratio 10:1

Above the ideal 4:1 (10:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.