Wasa cracker

Grain

Item Rating: 77/100

1 serving (12 grams) contains 35 calories, 1.0 grams of protein, 0.1 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		700.0
% Daily Value*
Total Fat		2.0 g	2%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1000.0 mg	43%
Total Carbohydrates		140.0 g	50%
	Dietary Fiber	20.0 g	71%
	Sugars	0 g
protein		20.0 g	40%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		6 mg	33%
Potassium		400.0 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 18 cal (2.7%)

Protein: 80 cal (12.2%)

Carbs: 560 cal (85.1%)

About Wasa cracker

Wasa crackers are a type of crispbread originating from Sweden, known for their light, crunchy texture and reliance on simple, whole-grain ingredients. A common staple in Scandinavian cuisine, these crackers are made from whole grain rye flour, water, and a pinch of salt, making them a fiber-rich, low-fat food option. Per serving (typically two crackers), Wasa crackers provide around 60 calories, 1-2 grams of protein, 12-14 grams of carbohydrates, and 2-3 grams of dietary fiber, with minimal sugar and fat content. They are an excellent base for nutrient-dense toppings such as avocado or hummus, making them versatile for both snacks and meals.

Health Benefits

• High fiber content (2-3 grams per serving) supports healthy digestion and helps regulate blood sugar levels.
• Made with whole grain rye, providing essential minerals like magnesium (important for muscle and nerve function) and iron (critical for oxygen transport in the body).
• Low in calories and fat, making them a heart-healthy choice for maintaining or achieving a balanced diet.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian, low-fat diets, high-fiber diets

Not suitable for: Gluten-free diets, grain-free diets, low-carb diets

Selection and Storage

Store Wasa crackers in an airtight container or sealed packaging to maintain their crispness. Keep them in a cool, dry place away from moisture.

Common Questions About Wasa cracker Nutrition

Is Wasa Cracker high in protein?

Wasa Crackers contain about 2-4 grams of protein per serving (1 slice or around 12-14g), depending on the variety. While they are not a significant source of protein, they can complement high-protein foods like hummus, cheese, or deli meat.

Can I eat Wasa Crackers on a keto diet?

Wasa Crackers are generally not suitable for a strict keto diet due to their carbohydrate content. A single slice contains about 8-12 grams of carbs, depending on the type, making it better suited for moderate low-carb diets rather than keto.

Are Wasa Crackers healthy?

Wasa Crackers are often considered a healthy snack due to their high-fiber content, offering around 3-5 grams of fiber per serving depending on the variety. They are low in fat and contain few additives; however, some flavors may have added sodium, so portion control is important.

How many Wasa Crackers should I eat in one serving?

A typical serving size is 1-2 crackers, which provides about 40-90 calories depending on the variety. Pairing them with a source of protein or healthy fat, such as nut butter or avocado, can make for a balanced snack.

How do Wasa Crackers compare to regular crackers?

Compared to regular crackers, Wasa Crackers are usually lower in calories and refined carbohydrates and higher in fiber per serving. They are also less processed and have fewer additives, making them a better choice for those seeking a wholesome snack.

Data Sources & Scientific References