Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Wasa Sandwich (Whole Wheat) Calories
Whole wheat crisp sandwich, source of fiber and complex carbs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wasa Sandwich (Whole Wheat) (37 g) has 159 calories. That works out to 430 calories per 100 g. It contains 22.9 g of carbs, 3.1 g of protein, 5.6 g of fat and 3.7 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 (Whole Wheat) Nutrition Facts
Selected: 1 piece (medium) · 37 g
159
KCAL / 37G
Carbs
22.9g
· 8% DV
Protein
3.1g
· 6% DV
Fat
5.6g
· 7% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 8% · Fat 33%
Wasa Sandwich (Whole Wheat) nutrition facts table · 1 piece (medium) (37 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 159 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 178 mg | 8% |
| Total carbohydrate | 22.9 g | 8% |
| Fiber | 3.7 g | 13% |
| Protein | 3.1 g | 6% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Wasa Sandwich (Whole Wheat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 37 g | 159 kcal |
| 1 slice (thin) | 18 g | 77 kcal |
| 1 piece (small) | 25 g | 108 kcal |
| 1 slice (thick) | 25 g | 108 kcal |
| 1 serving (medium) | 37 g | 159 kcal |
| 2 piece (large) | 74 g | 318 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (jumbo) | 111 g | 477 kcal |
| 3 piece (triple) | 111 g | 477 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Wasa Sandwich (Whole Wheat)
What is Wasa Sandwich (Whole Wheat)?
Wasa Sandwich (Whole Wheat) is a ready-to-eat snack made with crisp whole-wheat bread layers and a savory filling. It combines the crunchy texture of crispbread with a filling, so it can be eaten straight from the package without preparation.
Is Wasa Sandwich (Whole Wheat) a healthy snack?
Wasa Sandwich (Whole Wheat) can be a convenient snack because its whole-wheat crispbread provides fiber and complex carbohydrates. It is still a packaged, filled product, so it is best treated as one snack option rather than a replacement for a varied meal.
How is Wasa Sandwich (Whole Wheat) different from regular Wasa crispbread?
Wasa Sandwich (Whole Wheat) has filling between crispbread layers, while regular Wasa crispbread is a plain crisp slice that you top yourself. The sandwich version is ready to eat as a filled snack; plain crispbread offers more control over toppings.
Does Wasa Sandwich (Whole Wheat) need to be cooked or toasted?
No, Wasa Sandwich (Whole Wheat) is ready to eat straight from its package. You do not need to toast or heat it; heating may soften the crispbread, so serve it as is if you want to keep its crunchy texture.
What can you eat with Wasa Sandwich (Whole Wheat)?
Wasa Sandwich (Whole Wheat) pairs well with fresh fruit, cut vegetables, or yogurt for a more rounded snack. It can also be served alongside soup or a salad when you want a crunchy packaged side rather than another slice of bread.
Can Wasa Sandwich (Whole Wheat) replace lunch?
Wasa Sandwich (Whole Wheat) is generally better suited to a snack than a complete lunch on its own. For a more substantial meal, pair it with foods such as yogurt, fruit, vegetables, or another protein-rich option.
How should you store Wasa Sandwich (Whole Wheat) after opening?
After opening, close the Wasa Sandwich (Whole Wheat) package tightly and keep it in a cool, dry place to help preserve its crispness. Moisture can make the crispbread soft; follow the package directions and use it by the printed date.
Can you freeze Wasa Sandwich (Whole Wheat)?
Freezing Wasa Sandwich (Whole Wheat) is usually unnecessary because it is a shelf-stable packaged snack. Thawing can affect the crisp texture, so store it unopened or resealed in a cool, dry place instead.
Is Wasa Sandwich (Whole Wheat) good for travel or packed lunches?
Yes, Wasa Sandwich (Whole Wheat) is convenient for travel and packed lunches because it is ready to eat and does not need reheating. Keep the package closed until snack time so the crispbread is less exposed to moisture.
Wasa Sandwich (Whole Wheat) Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.18mg · 7% DV
B6
0.09mg · 5% DV
B5
0.22mg · 4% DV
Minerals
Manganese
0.41mg · 18% DV
Phosphorus
67mg · 10% DV
Copper
0.07mg · 8% DV
Sodium
178mg · 8% DV
Potassium ⭐
81mg · 2% DV
Wasa Sandwich (Whole Wheat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasa Sandwich (Whole Wheat)
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 (Whole Wheat)?
Wasa sandwich (whole wheat) is a packaged crispbread snack: thin, crunchy whole-grain layers sandwich a soft, savoury filling. It comes from Sweden’s crispbread tradition and is made for convenient eating rather than as a freshly assembled sandwich. The contrast between the crisp bread and creamy centre makes it easy to eat on its own, as a quick snack, or alongside soup or a simple salad. Whole wheat gives it a useful amount of fibre and complex carbohydrates, though it is not especially protein-rich. For a more substantial snack, pair it with fresh vegetables or fruit; it also works well as a quick addition to a lunchbox.
How Nutritious Is Wasa Sandwich (Whole Wheat)?
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 (Whole Wheat) 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 (Whole Wheat) Contain Allergens?
Contains these allergens:
Which Diets Is Wasa Sandwich (Whole Wheat) Good For?
Vegan
— Not 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 (Whole Wheat) Fat Profile
SATURATED
0.81g
MONOUNSATURATED
1.78g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 38.8:1
Above the ideal 4:1 (38.8:1).
Compare Wasa Sandwich (Whole Wheat)
Foods Similar to Wasa Sandwich (Whole Wheat)
Have another question about Wasa Sandwich (Whole Wheat)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.