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Wasa Sandwich (Mild Cheese) Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wasa Sandwich (Mild Cheese) (37 g) has 159 calories. That works out to 430 calories per 100 g. It contains 18.5 g of carbs, 4.8 g of protein, 6.7 g of fat and 3 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Wasa Sandwich (Mild Cheese) Nutrition Facts
Selected: 1 piece (medium) · 37 g
159
KCAL / 37G
Carbs
18.5g
· 7% DV
Protein
4.8g
· 10% DV
Fat
6.7g
· 9% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 13% · Fat 39%
Wasa Sandwich (Mild Cheese) nutrition facts table · 1 piece (medium) (37 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 2.78 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 259 mg | 11% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 4.8 g | 10% |
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 1 Wasa Sandwich (Mild Cheese)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 37 g | 159 kcal |
| 1 piece (half) | 18 g | 77 kcal |
| 1 piece (small) | 25 g | 108 kcal |
| 1 piece (large) | 50 g | 215 kcal |
| 2 piece (large) | 74 g | 318 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (whole) | 111 g | 477 kcal |
| 3 piece (triple) | 111 g | 477 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Wasa Sandwich (Mild Cheese)
What is Wasa Sandwich (Mild Cheese) made of?
Wasa Sandwich (Mild Cheese) is a ready-to-eat snack made of crispbread layers with a mild cheese filling between them. It combines the crunch of the bread with a soft, savoury centre, so it needs no spread or preparation.
Is Wasa Sandwich (Mild Cheese) the same as regular Wasa crispbread?
No. Wasa Sandwich (Mild Cheese) has cheese filling sandwiched between crispbread pieces, while regular Wasa crispbread is unfilled. The sandwich version is already assembled as a snack; plain crispbread is more often topped to taste.
Does Wasa Sandwich (Mild Cheese) need to be refrigerated?
No, an unopened Wasa Sandwich (Mild Cheese) does not need refrigeration. Store it somewhere cool and dry, away from direct sunlight, and use the date printed on the package as the guide to freshness.
Can you eat Wasa Sandwich (Mild Cheese) straight from the pack?
Yes, Wasa Sandwich (Mild Cheese) is ready to eat straight from its packaging. You do not need to toast or heat it; adding sliced vegetables or fruit on the side makes it a more substantial snack.
How should you store Wasa Sandwich (Mild Cheese) once opened?
Keep opened Wasa Sandwich (Mild Cheese) in an airtight container in a dry place. Moisture can soften the crispbread, so close the package well or transfer the remaining pieces to a sealed container.
What can you eat with Wasa Sandwich (Mild Cheese) for lunch?
Wasa Sandwich (Mild Cheese) pairs well with soup, a salad, or raw vegetables for a simple lunch. Those sides add variety and make the crispbread sandwich part of a fuller meal rather than the whole meal.
Is Wasa Sandwich (Mild Cheese) a good snack for travel or the office?
Yes, Wasa Sandwich (Mild Cheese) is convenient for travel or an office snack because it comes ready to eat in a portable package. Keep the pack intact until you are ready to eat it so the crispbread stays crisp.
Can Wasa Sandwich (Mild Cheese) be frozen?
Freezing Wasa Sandwich (Mild Cheese) is not usually useful: the crispbread can lose its characteristic texture after thawing. Store it unopened in a dry cupboard instead, and follow any different storage directions printed on the pack.
Is Wasa Sandwich (Mild Cheese) filling enough to help with weight loss?
Wasa Sandwich (Mild Cheese) is not a weight-loss food by itself. It can fit into a planned snack, but if it leaves you hungry, pair it with vegetables or another filling food rather than relying on the sandwich alone.
Can people with diabetes eat Wasa Sandwich (Mild Cheese)?
People with diabetes may be able to include Wasa Sandwich (Mild Cheese), but its crispbread still contributes carbohydrates. Match the portion to your meal plan and glucose targets; a dietitian can help if you are unsure how it fits.
Wasa Sandwich (Mild Cheese) Vitamins & Minerals
Vitamins
B12
0.26µg · 11% DV
Biotin
1.85µg · 6% DV
B1
0.07mg · 6% DV
B2
0.07mg · 5% DV
Minerals
Manganese
0.41mg · 18% DV
Sodium
259mg · 11% DV
Phosphorus
70mg · 10% DV
Calcium
81mg · 8% DV
Potassium ⭐
81mg · 2% DV
Wasa Sandwich (Mild Cheese) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasa Sandwich (Mild Cheese)
To burn the 159 calories in 1 piece (medium) (37 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.
What is Wasa Sandwich (Mild Cheese)?
Wasa Sandwich (Mild Cheese) is a packaged snack made from crisp whole-grain bread slices with a mild cheese filling. Wasa began in Sweden, where crispbread has long been a familiar pantry staple. The sandwich pairs a dry, crunchy bite with a smooth, gently savoury filling, making it easy to eat without preparation.
It works as a quick breakfast, a desk-side snack or something to pack for travel; in Sweden it is often enjoyed as a convenient everyday bite, and it fits just as easily into busy routines elsewhere. With 8 g of fibre per 100 g, it has a notable whole-grain contribution, though it is also fairly energy-dense. Pair it with fresh fruit or vegetables for a more rounded snack.
How Nutritious Is Wasa Sandwich (Mild Cheese)?
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.
Is Wasa Sandwich (Mild Cheese) 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 Sandwich (Mild Cheese) Contain Allergens?
Contains these allergens:
Which Diets Is Wasa Sandwich (Mild Cheese) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wasa Sandwich (Mild Cheese) Fat Profile
SATURATED
2.78g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.