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Wasa Thin Cracker Onion Calories
Thin, crispy, onion-flavored cracker
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Wasa Thin Cracker Onion (14 g) has 52 calories. That works out to 370 calories per 100 g. It contains 9.8 g of carbs, 1.4 g of protein, 0.5 g of fat and 2 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Wasa Thin Cracker Onion Nutrition Facts
Selected: 2 piece (medium) · 14 g
52
KCAL / 14G
Carbs
9.8g
· 4% DV
Protein
1.4g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 11% · Fat 9%
Wasa Thin Cracker Onion nutrition facts table · 2 piece (medium) (14 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 2 g | 7% |
| Protein | 1.4 g | 3% |
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 2 Pieces of Wasa Thin Cracker Onion?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 14 g | 52 kcal |
| 1 piece (small) | 7 g | 26 kcal |
| 3 piece (large) | 21 g | 78 kcal |
| 5 piece (jumbo) | 35 g | 130 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (whole) | 120 g | 444 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Wasa Thin Cracker Onion
How do you eat Wasa Thin Cracker Onion?
Eat Wasa Thin Cracker Onion plain as a crunchy snack, or top it with cheese, hummus, avocado, or a soft-boiled egg. Add moist toppings just before serving so the thin cracker stays crisp rather than softening.
What does Wasa Thin Cracker Onion taste like?
Wasa Thin Cracker Onion has a crisp, dry texture and a savory onion flavor. Its seasoned taste pairs naturally with mild toppings such as cream cheese or cottage cheese, while strongly flavored spreads can overwhelm the cracker.
What is Wasa Thin Cracker Onion made of?
Wasa Thin Cracker Onion is a packaged, baked cracker with onion flavor. The precise flour, oil, and seasoning ingredients can vary by market, so the product’s own ingredient list is the reliable source for its exact recipe.
What can you put on Wasa Thin Cracker Onion?
Try Wasa Thin Cracker Onion with cream cheese, hummus, tuna, or sliced cucumber. A small amount of a spread works best: the cracker is thin, and piling on wet or heavy ingredients can make it break or lose its crunch.
Can Wasa Thin Cracker Onion replace bread?
Wasa Thin Cracker Onion can stand in for bread as a crunchy base for a small open-faced snack, but it is not a like-for-like bread replacement. It is too thin for a conventional sandwich and tends to crack under bulky fillings.
Is Wasa Thin Cracker Onion good with soup?
Yes, Wasa Thin Cracker Onion can be served alongside soup as a crunchy alternative to bread. Keep it separate until you eat it; dropping it into the bowl early makes the thin cracker soggy.
How should you store Wasa Thin Cracker Onion after opening?
Keep Wasa Thin Cracker Onion in a tightly closed package or airtight container in a cool, dry cupboard. Limiting its exposure to humid air helps preserve its crisp texture; avoid storing it near a kettle or stove.
Can you crisp up stale Wasa Thin Cracker Onion?
If Wasa Thin Cracker Onion has only gone a little soft, warming it briefly in a low oven may restore some crunch. Let it cool completely before storing it in an airtight container; a wet or badly stale cracker is unlikely to recover.
Is Wasa Thin Cracker Onion a good snack for weight loss?
Wasa Thin Cracker Onion is not a weight-loss food by itself, but it can be part of a filling snack. Pair it with a protein-rich topping such as hummus or cheese instead of eating several crackers plain.
Can people with diabetes eat Wasa Thin Cracker Onion?
People with diabetes can include Wasa Thin Cracker Onion, but its carbohydrates count toward the meal or snack. Pairing it with protein or vegetables can make the snack more substantial; a clinician or dietitian can advise on portions for an individual glucose plan.
Wasa Thin Cracker Onion Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.29mg · 2% DV
B6
0.03mg · 2% DV
B5
0.07mg · 1% DV
Minerals
Manganese
0.15mg · 7% DV
Sodium
84mg · 4% DV
Phosphorus
25mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
25mg · 1% DV
Wasa Thin Cracker Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasa Thin Cracker Onion
To burn the 52 calories in 2 piece (medium) (14 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 Thin Cracker Onion?
Wasa Thin Cracker Onion is a packaged, crisp, thin cracker from the Swedish crispbread tradition, with onion seasoning for a savoury bite. It can be eaten on its own or topped with cheese, hummus, or sliced vegetables. The delicate crunch makes it easy to serve alongside soup or as a quick snack.
In Sweden and elsewhere, crispbread is often paired with simple toppings; English-speaking households may also serve it on a cheese board or with dips. These crackers are mainly a source of carbohydrates and provide fibre, with relatively little fat. For a more filling snack, add a protein-rich topping such as cottage cheese, or keep the topping light with cucumber and herbs.
How Nutritious Is Wasa Thin Cracker Onion?
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 Thin Cracker Onion 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 Thin Cracker Onion Contain Allergens?
Contains these allergens:
Which Diets Is Wasa Thin Cracker Onion 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 Thin Cracker Onion Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.