1 piece (medium) of Wasa Whole Grain (12 g) has 41 calories. That works out to 340 calories per 100 g. It contains 7.8 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.8 g of fiber. Its 0.3 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

Wasa Whole Grain Nutrition Facts

Selected: 100 g

340

KCAL / 100G

Carbs

65g

· 24% DV

Protein

9.5g

· 19% DV

Fat

2.5g

· 3% DV

Fiber

15g

· 54% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 12% · Fat 7%

Wasa Whole Grain Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.2mg · 20% DV

0.25mg · 15% DV

0.6mg · 12% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

280mg · 40% DV

Magnesium

110mg · 26% DV

Selenium

13µg · 24% DV

How Nutritious Is Wasa Whole Grain?

Nutrient density

High

60/ 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

50/ 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.

Wasa Whole Grain Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Wasa Whole Grain

To burn the 340 calories in 100 g:

🚶

84min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

46min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Wasa Whole Grain 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 Whole Grain 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 Whole Grain 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 Whole Grain Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 7.1:1

Above the ideal 4:1 (7.1:1).

Compare Wasa Whole Grain

🍞vs🥯

Wasa Whole Grain vs Poppy Seed Bagel75 kcal more per 100 g

→🍞vs🍚

Wasa Whole Grain vs Bulgur Pilaf220 kcal more per 100 g

→🍞vs🍝

Wasa Whole Grain vs Whole wheat pasta216 kcal more per 100 g

→🍞vs🥖

Wasa Whole Grain vs Breadstick70 kcal fewer per 100 g

→

Foods Similar to Wasa Whole Grain

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Wasa Whole Grain

How many calories are in Wasa Whole Grain, and what are its macros?

Per 100 g, Wasa Whole Grain has 340 calories. It provides 9.5 g protein, 65 g carbs, 2.5 g fat, and 15 g fiber.

Is Wasa Whole Grain high glycemic, and does it contain gluten?

Its glycemic index is 45, which is considered low to moderate. It does contain gluten, so it is not suitable for a gluten-free diet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.