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Breakfast cracker Calories
Crispy processed breakfast snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Breakfast cracker (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 21.3 g of carbs, 2.6 g of protein, 3.6 g of fat and 1.1 g of fiber. Its 5.4 µg of Selenium covers 10% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Breakfast cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
129
KCAL / 30G
Carbs
21.3g
· 8% DV
Protein
2.6g
· 5% DV
Fat
3.6g
· 5% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 8% · Fat 25%
Breakfast cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 1.1 g | 4% |
| Protein | 2.6 g | 5% |
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 1 Serving of Breakfast cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 6 g | 26 kcal |
| 3 piece (small) | 18 g | 77 kcal |
| 1 pack (small) | 25 g | 108 kcal |
| 5 piece (medium) | 30 g | 129 kcal |
| 1 cup (whole) | 35 g | 151 kcal |
| 8 piece (large) | 48 g | 206 kcal |
| 1 pack (medium) | 50 g | 215 kcal |
| 12 piece (extra large) | 72 g | 310 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Breakfast cracker
What do you put on breakfast crackers?
Breakfast crackers work well with cheese, eggs, avocado, or nut butter. For a more filling breakfast, add a protein-rich topping and some fruit or vegetables instead of relying on plain crackers alone.
Are breakfast crackers a healthy breakfast?
Breakfast crackers are a convenient processed food, but they are not usually a complete breakfast on their own. Pair them with protein, such as eggs or yogurt, and fruit or vegetables to make the meal more balanced.
What are breakfast crackers made from?
Breakfast crackers are commonly made with flour, oil or another fat, salt, and a leavening agent. Some varieties include sugar, seeds, or seasonings; recipes differ between brands, so there is no single standard ingredient list.
How should you store breakfast crackers after opening?
Keep breakfast crackers in a tightly closed packet or airtight container in a cool, dry cupboard. Moisture makes them lose their crunch, so avoid leaving the package open near a kettle, sink, or other humid area.
Are breakfast crackers the same as crispbread?
No, breakfast crackers and crispbread are not necessarily the same product. Breakfast crackers are often small, individually portioned biscuits, while crispbread is typically a larger, flat, crisp bread; ingredients and textures vary by brand.
Can breakfast crackers replace bread?
Breakfast crackers can stand in for bread when you want a crunchy base for toppings, but they are not a like-for-like substitute. They are more brittle and can be less satisfying as the main part of a meal.
Can you make breakfast crackers at home?
Yes, you can make breakfast crackers at home by rolling a simple flour-based dough thinly, cutting it into pieces, and baking until crisp. Adding seeds or herbs gives flavor, and an even thickness helps them bake consistently.
Do breakfast crackers help with weight loss?
Breakfast crackers do not cause weight loss by themselves. Their crisp texture can make it easy to keep eating, so serve a planned amount and add a filling topping such as egg or cheese rather than grazing from the packet.
Can breakfast crackers raise blood sugar?
Yes, breakfast crackers can raise blood sugar because their flour-based starch is digested into glucose. A smaller portion eaten with protein or fiber-rich foods may produce a more gradual response; people with diabetes should follow their own meal plan.
Can you eat breakfast crackers with soup?
Yes, breakfast crackers can be served alongside soup or crumbled over it for crunch. Add them just before eating, since they soften quickly in liquid; plain or lightly seasoned varieties are less likely to clash with the soup's flavor.
Breakfast cracker Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
0.96mg · 6% DV
B2
0.06mg · 5% DV
Folate
13.5µg · 3% DV
Minerals
Selenium
5.4µg · 10% DV
Sodium
195mg · 8% DV
Manganese
0.15mg · 7% DV
Phosphorus
33mg · 5% DV
Potassium ⭐
42mg · 1% DV
Breakfast cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast cracker
To burn the 129 calories in 1 serving (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 Breakfast cracker?
A breakfast cracker is a thin, crisp baked snack, commonly made with grain flour, oil and salt. It is not tied to one particular regional cuisine; the name describes a cracker marketed as a convenient breakfast option.
Its dry crunch and usually mild, savoury taste make it easy to eat on its own or pair with cheese, fruit or a spread. In many places, it can stand in for toast at a quick breakfast, or travel as a snack between meals. It is mainly a source of carbohydrates, with more modest amounts of protein and fibre. Add a protein-rich topping and some fresh produce for a more balanced, satisfying plate.
How Nutritious Is Breakfast cracker?
Nutrient density
Low
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
Low
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 Breakfast 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 Breakfast cracker Contain Allergens?
Contains these allergens:
Which Diets Is Breakfast cracker Good For?
Vegan
— Not 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
Breakfast cracker Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.23g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.