Wholemeal
Wholemeal contains 334 kcal per 100 g. A serving, 13 g (13 g) provides about 43 kcal.
Roughly 82% of its calories come from carbohydrates, with 12% from protein and 6% from fat (estimated with general energy factors).
That is less energy than the typical item in snacks on FoodFactly, where the median is 380 kcal per 100 g across 93 products.
100 g provides 202% of the Daily Value for manganese, 159% of the Daily Value for iodine and 123% of the Daily Value for Thiamin (B1).
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 334 kcal | |
| Total fat L | 2 g | 3% |
| Saturated fat L | 0.4 g | 2% |
| Cholesterol L | 0.045 mg | 0% |
| Sodium L | 400 mg | 17% |
| Total carbohydrates L | 60 g | 22% |
| Dietary fiber L | 20 g | 71% |
| Total sugars L | 1.5 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 9 g | 18% |
| Vitamin A L | 1.3 µg | 0.1% |
| Vitamin C L | 0.032 mg | 0% |
| Vitamin D L | 0.017 µg | 0.1% |
| Vitamin E L | 2 mg | 14% |
| Thiamin (B1) L | 1.5 mg | 123% |
| Riboflavin (B2) L | 0.13 mg | 10% |
| Niacin (B3) L | 2.4 mg | 15% |
| Pantothenic acid (B5) L | 0.66 mg | 13% |
| Vitamin B6 L | 0.44 mg | 26% |
| Folate (B9) L | 88.9 µg | 22% |
| Vitamin B12 L | 0.043 µg | 2% |
| Calcium L | 45.8 mg | 4% |
| Iron L | 4.3 mg | 24% |
| Magnesium L | 139 mg | 33% |
| Phosphorus L | 513 mg | 41% |
| Potassium L | 753 mg | 16% |
| Zinc L | 4.8 mg | 44% |
| Copper L | 0.49 mg | 54% |
| Manganese L | 4.6 mg | 202% |
| Selenium L | 1.3 µg | 2% |
| Iodine L | 238 µg | 159% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 82%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein9 gin the lowest quarter of snacks (median 11.5 g)
- Fiber20 gin the top quarter of snacks (median 11 g)
- Sugars1.5 gbelow the median for snacks (median 2.9 g)
- Fat2 gbelow the median for snacks (median 5.1 g)
- Saturated fat0.4 gbelow the median for snacks (median 0.9 g)
- Sodium400 mgbelow the median for snacks (median 480 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water8.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 0.47 g |
|---|
Carotenoids (1)
| Beta-carotene L | 0.32 µg |
|---|
Other components (2)
| Water L | 8.7 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- wasa
- Barcode
- 7300400481663
- Quantity
- 260 g
- Label serving
- 13 g
- Category
- Crispbreads
- Nutri-Score
- A as computed by Open Food Facts
- NOVA group
- 3 processing level (1 to 4), as classified by Open Food Facts
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Surdeg Gourmet Wasa | 334 | 10 g | 59 g | 1.5 g |
| Pain croustillant Blévita | 334 | 10 g | 60 g | 1.5 g |
| Pan crujiente integral centeno Ekoplaza | 334 | 8.6 g | 63 g | 1.8 g |
| Wasa ROGGEN DÜNN Wasa | 334 | 9 g | 61.5 g | 1.5 g |
| Wasa Vollkorn wasa | 334 | 9 g | 60 g | 2 g |
| Knäckebrot Roggen wasa | 334 | 9 g | 61.5 g | 1.5 g |
| Wasa authentique Wasa | 334 | 9 g | 61.5 g | 1.5 g |
| Vollkorn Knäckebrot Delikatess Naturata | 334 | 8.4 g | 63 g | 1.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Wholemeal?
100 g of Wholemeal has 334 kcal. Serving, 13 g (13 g): about 43 kcal.
How much protein is in Wholemeal?
Wholemeal contains 9 g of protein per 100 g (18% of the 50 g Daily Value), or 1.2 g in serving, 13 g (13 g). About 12% of its calories come from protein. Compared with other snacks, that is in the lowest quarter (median 11.5 g).
How many carbs are in Wholemeal?
Wholemeal has 60 g of total carbohydrates per 100 g, including 20 g of fiber and 1.5 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Wholemeal?
Wholemeal contains 2 g of fat per 100 g, of which 0.4 g is saturated (2% of the Daily Value).
What vitamins and minerals does Wholemeal contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (202% DV), iodine (159% DV), Thiamin (B1) (123% DV), copper (54% DV) and zinc (44% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Wholemeal?
100 g contains 400 mg of sodium, 17% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated March 3, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 7300400481663. License: ODbL 1.0 (Open Food Facts). Source record dated March 3, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.