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Wasa Sandwich (Mild Cheese) Calories
Crispbread sandwich with mild cheese filling.
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 20 g of carbs, 3.7 g of protein, 6.3 g of fat and 2.6 g of fiber. Its 0.3 mg of Manganese covers 14% 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
20g
· 7% DV
Protein
3.7g
· 7% DV
Fat
6.3g
· 8% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 10% · Fat 37%
Wasa Sandwich (Mild Cheese) nutrition facts table · 1 piece (medium) (37 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 2.78 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 222 mg | 10% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 2.6 g | 9% |
| Protein | 3.7 g | 7% |
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 (small) | 25 g | 108 kcal |
| 1 serving (medium) | 37 g | 159 kcal |
| 1 piece (large) | 50 g | 215 kcal |
| 2 piece (large) | 74 g | 318 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (jumbo) | 111 g | 477 kcal |
| 3 piece (jumbo) | 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)?
Wasa Sandwich (Mild Cheese) is a ready-to-eat snack made with crispbread layers and a mild cheese filling. It is designed to be eaten as a small sandwich straight from the package, rather than prepared like a conventional bread sandwich.
Do you need to heat Wasa Sandwich (Mild Cheese) before eating it?
No, Wasa Sandwich (Mild Cheese) is ready to eat and does not need cooking or heating. You can eat it straight from the pack; heating may soften the cheese filling, so follow the package directions if you choose to warm it.
How should you store Wasa Sandwich (Mild Cheese) after opening?
Keep Wasa Sandwich (Mild Cheese) sealed in its packaging in a cool, dry place after opening. Moisture can make the crispbread lose its crunch, and the storage directions on the pack take priority if they specify refrigeration.
Is Wasa Sandwich (Mild Cheese) a good snack for travel?
Yes, Wasa Sandwich (Mild Cheese) is convenient for travel because it is ready to eat and needs no preparation. Keep it in its original packaging until you are ready to eat it, so the crispbread is less likely to soften or break.
What can you eat with Wasa Sandwich (Mild Cheese)?
Wasa Sandwich (Mild Cheese) pairs well with fresh vegetables such as cucumber or tomatoes, or with a piece of fruit for a more substantial snack. It already contains a cheese filling, so adding another cheese is not necessary.
Can Wasa Sandwich (Mild Cheese) replace a regular sandwich?
Yes, Wasa Sandwich (Mild Cheese) can stand in for a small ready-made sandwich when you need something portable. It is more of a compact snack than a large, customizable sandwich, so you may want to pair it with fruit or vegetables.
Is Wasa Sandwich (Mild Cheese) suitable for a lunchbox?
Yes, Wasa Sandwich (Mild Cheese) can be packed as a convenient lunchbox snack. Keep the package closed until lunchtime to help preserve the crisp texture, and consider the other foods in the lunchbox if they need temperature control.
Does Wasa Sandwich (Mild Cheese) keep you full?
Wasa Sandwich (Mild Cheese) may work as a light snack, but it may not keep you full for long on its own. Pairing it with a protein-rich food such as yogurt or eggs can make the snack more satisfying.
Can people with diabetes eat Wasa Sandwich (Mild Cheese)?
People with diabetes can include Wasa Sandwich (Mild Cheese), but its crispbread contributes carbohydrates that should be counted as part of the meal or snack. Follow your individual glucose-management plan, and ask your diabetes care team if you need help fitting it in.
Is Wasa Sandwich (Mild Cheese) good for weight loss?
Wasa Sandwich (Mild Cheese) does not cause weight loss on its own. Its pre-portioned format can make it convenient to include in a planned snack, but whether it supports your goal depends on how it fits into your overall eating pattern.
Wasa Sandwich (Mild Cheese) Vitamins & Minerals
Vitamins
B12
0.22µg · 9% DV
B2
0.08mg · 6% DV
B1
0.07mg · 6% DV
Vitamin A
44.4µg · 5% DV
Minerals
Manganese
0.33mg · 14% DV
Sodium
222mg · 10% DV
Phosphorus
67mg · 10% DV
Calcium
67mg · 7% DV
Potassium ⭐
67mg · 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 crispbread sandwich: a mild, soft cheese filling sits between crisp slices of Wasa-style rye crispbread. Wasa is a Swedish brand, and the product brings the Scandinavian crispbread tradition into a handy snack format.
Its contrast of dry crunch and creamy, gently savoury filling makes it easy to eat on the go, or serve alongside soup or a simple salad. It can also work as a quick breakfast or desk snack for English-speaking readers. The crispbread provides fibre, while the sandwich has 10 g of protein per 100 g. Pair it with fresh vegetables or fruit for a more substantial snack.
How Nutritious Is Wasa Sandwich (Mild Cheese)?
Nutrient density
Low
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
1.55g
POLYUNSATURATED
1.15g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.