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Crispy fiber-rich sandwich cracker
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Wasa sandwich cracker (25 g) has 108 calories. That works out to 430 calories per 100 g. It contains 15.8 g of carbs, 2.5 g of protein, 3.5 g of fat and 3.3 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 25 g
108
KCAL / 25G
Carbs
15.8g
· 6% DV
Protein
2.5g
· 5% DV
Fat
3.5g
· 4% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 10% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 163 mg | 7% |
| Total carbohydrate | 15.8 g | 6% |
| Fiber | 3.3 g | 12% |
| Protein | 2.5 g | 5% |
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 |
|---|---|---|
| 1 piece (medium) | 25 g | 108 kcal |
| 1 serving (small) | 20 g | 86 kcal |
| 1 ounce (whole) | 28 g | 120 kcal |
| 1 serving (large) | 35 g | 151 kcal |
| 1 pack (mini) | 40 g | 172 kcal |
| 2 piece (double) | 50 g | 215 kcal |
| 3 piece (triple) | 75 g | 323 kcal |
| 1 pack (medium) | 75 g | 323 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
A Wasa sandwich cracker has a filling between two crisp cracker layers. The crispbread is commonly rye-based, while the filling depends on the variety; check the flavor name on the pack for the specific version.
Wasa sandwich crackers are sold in different filled varieties, and the available flavors can vary by country. Cheese- or herb-style fillings are examples; use the name printed on the package rather than assuming every market carries the same selection.
A Wasa sandwich cracker has filling between its crisp layers, while ordinary Wasa crispbread is generally a plain, single piece. The sandwich cracker is ready to eat as it is, whereas crispbread is often topped with something.
No, unopened Wasa sandwich crackers are generally kept at room temperature, not in the refrigerator. Store them somewhere cool and dry; refrigerator moisture can soften the crisp layers, and the package directions take priority.
After opening Wasa sandwich crackers, close the package tightly and keep it in a cool, dry place. Moisture can make the crackers lose their crunch, so follow any storage instructions on the pack and observe its best-before date.
Yes, Wasa sandwich crackers are ready to eat straight from the package. They do not need cooking or preparation, and heating may change the texture of the filling and crisp layers.
Wasa sandwich crackers can be eaten on their own or alongside fruit, vegetables, or soup. Since each cracker already has a filling, extra toppings are optional; serve them separately from wet foods to keep them crisp.
Yes, Wasa sandwich crackers are convenient to pack for work or travel because they are ready to eat. Keep them in a firm container or protected part of a bag so the crisp layers do not break.
Wasa sandwich crackers can make a more substantial snack than a plain crispbread because they include a filling and contain fiber. For a snack that holds you longer, pair one with fruit or yogurt rather than relying on it alone.
Wasa sandwich crackers can fit into a weight-conscious eating plan, but they do not cause weight loss by themselves. Treat them as a planned snack and pair them with fruit or another filling food if you need a more satisfying option.
Vitamins
B1
0.09mg · 8% DV
B3
1.05mg · 7% DV
Biotin
1.5µg · 5% DV
B2
0.05mg · 4% DV
Minerals
Manganese
0.48mg · 21% DV
Phosphorus
60mg · 9% DV
Selenium
4.5µg · 8% DV
Sodium
163mg · 7% DV
Potassium ⭐
58mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 calories in 1 piece (medium) (25 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 sandwich cracker is a packaged snack made with crisp, thin cracker layers and a savoury filling between them. Wasa is a Swedish brand known for crispbread, and the filling varies by product variety, so the flavour depends on which one you choose.
Its crunchy texture and convenient portions make it easy to eat as a snack, pack for a work or school break, or serve alongside soup or a simple salad. It provides a notable amount of fibre—13 g per 100 g—but is also fairly energy-dense. For a lighter snack, have a smaller portion with fresh vegetables or fruit.
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
0.4g
MONOUNSATURATED
1.02g
POLYUNSATURATED
1g
Omega 6:3 ratio 47.5:1
Above the ideal 4:1 (47.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.