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Crisp wholegrain-style plain cracker, low in fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 12.1 g | 4% |
| Fiber | 3.1 g | 11% |
| Protein | 1.8 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 (medium) | 18 g | 63 kcal |
| 1 piece (small) | 9 g | 32 kcal |
| 1 serving (medium) | 20 g | 70 kcal |
| 3 piece (large) | 27 g | 95 kcal |
| 4 piece (extra large) | 36 g | 126 kcal |
| 1 pack (small) | 40 g | 140 kcal |
| 1 pack (large) | 80 g | 280 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 63 calories in 2 piece (medium) (18 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 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.
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
0.05g
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.