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Baked seed cracker Calories
Rich in fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Baked seed cracker (30 g) has 146 calories. That works out to 485 calories per 100 g. It contains 6.4 g of carbs, 5.3 g of protein, 11.1 g of fat and 3.5 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Baked seed cracker Nutrition Facts
Selected: 4 piece (medium) · 30 g
146
KCAL / 30G
Carbs
6.4g
· 2% DV
Protein
5.3g
· 11% DV
Fat
11.1g
· 14% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 14% · Fat 69%
Baked seed cracker nutrition facts table · 4 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 11.1 g | 14% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 3.5 g | 13% |
| Protein | 5.3 g | 11% |
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 4 Pieces of Baked seed cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 146 kcal |
| 2 piece (small) | 15 g | 73 kcal |
| 1 serving (small) | 25 g | 121 kcal |
| 1 serving (medium) | 40 g | 194 kcal |
| 6 piece (large) | 45 g | 218 kcal |
| 1 cup (whole) | 50 g | 243 kcal |
| 8 piece (extra large) | 60 g | 291 kcal |
| 1 serving (large) | 60 g | 291 kcal |
| 100 g | 100 g | 485 kcal |
| 1 pack (whole) | 100 g | 485 kcal |
Calculated from 485 calories per 100 g.
Frequently Asked Questions About Baked seed cracker
Are baked seed crackers healthy?
Baked seed crackers can be a nutritious snack because they provide fiber and unsaturated fats, but they are also energy-dense. Pair a sensible portion with a dip or other filling food rather than treating them as an unlimited snack.
How do you make baked seed crackers at home?
To make baked seed crackers, mix seeds with water and seasonings, let the mixture thicken, then spread it thinly on a baking sheet. Bake until dry and crisp, and let the sheet cool before breaking it into pieces.
What are baked seed crackers made of?
Baked seed crackers are a processed food typically made from seeds such as sesame, flax, or sunflower seeds, plus water and seasonings. Chia or ground flax can help bind the mixture; some recipes also include flour or other ingredients.
Why do baked seed crackers fall apart?
Baked seed crackers usually fall apart when the mixture lacks a binder, is spread too thickly, or is cut before cooling. Let chia or ground flax absorb water first, spread the mixture evenly, and allow it to cool completely before breaking it.
What can you eat with baked seed crackers?
Baked seed crackers pair well with hummus, cheese, guacamole, or other dips and spreads. They also work as a crunchy topping for soup; add wet toppings just before serving so the crackers do not soften.
Are baked seed crackers keto-friendly?
Some baked seed crackers can fit a keto diet, but recipes vary: flour, starch, or sweeteners can add carbohydrates. Check the ingredients and serving size against your own daily carbohydrate target rather than assuming every seed cracker is low-carb.
Can baked seed crackers replace bread?
Baked seed crackers can replace bread for a crunchy snack or alongside a meal, but they are not practical for every bread use. Their brittle texture makes them unsuitable for most sandwiches, and they may not be as filling as a meal built around bread.
How do you keep baked seed crackers crispy?
Keep baked seed crackers crispy by cooling them fully before storing them in an airtight container in a cool, dry place. If they soften, briefly reheat them in the oven and let them cool again before serving.
Can you freeze baked seed crackers?
Yes, you can freeze baked seed crackers in a tightly sealed, freezer-safe container. Thaw them uncovered so condensation does not collect on the surface, then briefly warm them in the oven if they have lost their crisp texture.
Do baked seed crackers help with weight loss?
Baked seed crackers do not cause weight loss on their own. Their fiber may help with fullness, but seeds are energy-dense, so large portions can add up quickly; enjoy them in a measured portion as part of a filling snack or meal.
Baked seed cracker Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
Biotin
2.7µg · 9% DV
B3
1.23mg · 8% DV
B6
0.13mg · 8% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.69mg · 30% DV
Phosphorus
168mg · 24% DV
Magnesium
86mg · 20% DV
Sodium
126mg · 5% DV
Potassium ⭐
123mg · 4% DV
Baked seed cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked seed cracker
To burn the 146 calories in 4 piece (medium) (30 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 Baked seed cracker?
Baked seed cracker is a thin, crisp savoury snack made by baking a mixture of seeds. It is not tied to one traditional regional recipe; it is more commonly found in modern home cooking and as a contemporary alternative to flour-based crackers. Recipes vary, with seasonings and ingredients to help the seeds hold together.
Its crunchy texture and toasted, nutty flavour make it easy to eat on its own or pair with cheese, dips, soup or a salad. In many places, crackers are served as a snack or part of a light lunch; the seed-forward flavour also works well on a snack board. Seeds contribute fibre and unsaturated fats, and this cracker provides 11.8 g of fibre per 100 g. For a lighter bite, try a few pieces with fresh vegetables or a simple yoghurt dip.
How Nutritious Is Baked seed cracker?
Nutrient density
High
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 Baked seed cracker 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 Baked seed cracker Contain Allergens?
Contains these allergens:
Which Diets Is Baked seed cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked seed cracker Fat Profile
SATURATED
1.38g
MONOUNSATURATED
3.36g
POLYUNSATURATED
4.41g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.