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High-fiber, low-fat, crisp rye bread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Wasaya crispbread (12 g) has 41 calories. That works out to 340 calories per 100 g. It contains 8.2 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.7 g of fiber. Its 0.1 mg of Manganese covers 6% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 slice (medium) · 12 g
41
KCAL / 12G
Carbs
8.2g
· 3% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 11% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 1.7 g | 6% |
| Protein | 1.1 g | 2% |
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 slice (medium) | 12 g | 41 kcal |
| 1 slice (thin) | 8 g | 27 kcal |
| 1 piece (large) | 15 g | 51 kcal |
| 1 slice (thick) | 18 g | 61 kcal |
| 2 slice (medium) | 24 g | 82 kcal |
| 1 serving (medium) | 30 g | 102 kcal |
| 3 slice (medium) | 36 g | 122 kcal |
| 1 serving (large) | 50 g | 170 kcal |
| 100 g | 100 g | 340 kcal |
Calculated from 340 calories per 100 g.
Wasaya crispbread can be eaten plain or topped with cheese, egg, avocado, or vegetables. Add moist toppings just before serving so the crispbread stays crunchy, and break it into pieces if you want to serve it with dips.
Cheese, hummus, nut butter, sliced vegetables, and mashed avocado all work well on Wasaya crispbread. Use a thin layer of wet toppings or spread them on right before eating, since moisture quickly softens its crisp texture.
Yes, Wasaya crispbread can stand in for bread in some meals, especially when served with toppings. Its thin, brittle texture does not work like soft sandwich bread, so use it as a base for an open-faced snack rather than folding it around fillings.
Store Wasaya crispbread in a cool, dry place in a tightly closed package or airtight container. Keeping moisture out helps preserve its crunch; avoid storing it near a steaming kettle, sink, or other source of humidity.
Yes, Wasaya crispbread can lose its crunch when exposed to air and humidity. Seal the package promptly after serving; if the pieces have softened, brief warming in a low oven may help crisp them up, but watch them closely.
Wasaya crispbread is a rye-based, crisp, bread-like slice, while crackers come in many forms and are often thinner or more finely layered. Use Wasaya as a sturdy base for toppings or as a crunchy side, much like a very crisp slice of bread.
Yes, Wasaya crispbread works well for small appetizers. Break or cut it into manageable pieces, add cheese, spreads, or vegetables shortly before serving, and avoid piling on wet toppings too early so the base stays crisp.
Yes, Wasaya crispbread can add crunch to soup or salad. Crumble it over the dish just before eating, or serve it alongside; adding it too early lets liquid soften the crispbread.
Wasaya crispbread provides fiber, which can contribute to fullness, but a plain piece is a light snack. Pair it with a protein-rich topping such as cheese, egg, or hummus for a more substantial bite.
Add toppings to Wasaya crispbread immediately before eating. Choose thicker spreads rather than watery sauces, pat juicy vegetables dry, or serve wet ingredients on the side so the rye base keeps its crunch.
Vitamins
B1
0.04mg · 3% DV
B3
0.42mg · 3% DV
B6
0.04mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Manganese
0.14mg · 6% DV
Phosphorus
22mg · 3% DV
Copper
0.02mg · 2% DV
Sodium
48mg · 2% DV
Potassium ⭐
26mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 41 calories in 1 slice (medium) (12 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.
Wasaya crispbread is a thin, crunchy rye bread made for eating in place of ordinary sliced bread. Rye gives it a gently earthy, slightly tangy grain flavour, while baking leaves it dry and crisp rather than soft and chewy. It is a packaged staple rather than a dish tied to one particular regional recipe.
It works well at breakfast or as a quick snack, topped with cheese, avocado, hummus or nut butter; it can also be served alongside soup or a salad. Its high fibre and low fat make it a lighter base for toppings, though the toppings themselves can change the overall balance. For a more filling bite, add a protein-rich topping and fresh vegetables.
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
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.