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Two thin, rectangular, golden-brown crispbreads with a rough, perforated surface sandwich a visible layer of pale, creamy filling.
🌿High Fiber
Wasa· all products

Wasa sandwich cracker Calories

Crispy fiber-rich sandwich cracker

CALORIES · 100 G

430kcal

GI

62medium

POTASSIUM · 100 G

230mg

FIBER · 100 G

13g

Quick answer

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.

Wasa sandwich cracker Nutrition Facts

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%

Wasa sandwich cracker nutrition facts table · 1 piece (medium) (25 g)

NutrientAmount% DV
Calories108 kcal
Total fat3.5 g4%
Saturated fat0.4 g2%
Trans fat0.01 g
Sodium163 mg7%
Total carbohydrate15.8 g6%
Fiber3.3 g12%
Protein2.5 g5%

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 cracker?

ServingAmountCalories
1 piece (medium)25 g108 kcal
1 serving (small)20 g86 kcal
1 ounce (whole)28 g120 kcal
1 serving (large)35 g151 kcal
1 pack (mini)40 g172 kcal
2 piece (double)50 g215 kcal
3 piece (triple)75 g323 kcal
1 pack (medium)75 g323 kcal
100 g100 g430 kcal

Calculated from 430 calories per 100 g.

Frequently Asked Questions About Wasa sandwich cracker

What is inside a Wasa sandwich cracker?

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.

What flavors do Wasa sandwich crackers come in?

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.

How is a Wasa sandwich cracker different from Wasa crispbread?

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.

Do Wasa sandwich crackers need to be refrigerated?

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.

How should you store Wasa sandwich crackers after opening?

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.

Can you eat Wasa sandwich crackers straight from the package?

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.

What can you eat with Wasa sandwich crackers?

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.

Are Wasa sandwich crackers a good snack for travel or work?

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.

Are Wasa sandwich crackers filling?

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.

Can Wasa sandwich crackers help with weight loss?

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.

Wasa sandwich cracker Vitamins & Minerals

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

Wasa sandwich cracker Glycemic Index

GLYCEMIC INDEX

62
Medium
0 Low5570100

GLYCEMIC LOAD

3
Low

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

How to Burn Off Wasa sandwich cracker

To burn the 108 calories in 1 piece (medium) (25 g):

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

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 cracker?

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.

How Nutritious Is Wasa sandwich cracker?

Nutrient density

Medium

48/ 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

45/ 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 sandwich 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 sandwich 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 sandwich 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 sandwich cracker Fat Profile

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.