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Crunchy seeded cracker with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Chia black cumin cracker (30 g) has 137 calories. That works out to 455 calories per 100 g. It contains 18.5 g of carbs, 3.4 g of protein, 5.3 g of fat and 2.8 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 30 g
137
KCAL / 30G
Carbs
18.5g
· 7% DV
Protein
3.4g
· 7% DV
Fat
5.3g
· 7% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 10% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 2.8 g | 10% |
| Protein | 3.4 g | 7% |
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 serving (medium) | 30 g | 137 kcal |
| 1 piece (mini) | 6 g | 27 kcal |
| 3 piece (small) | 18 g | 82 kcal |
| 5 piece (medium) | 30 g | 137 kcal |
| ½ pack (half) | 40 g | 182 kcal |
| 8 piece (large) | 48 g | 218 kcal |
| 12 piece (extra large) | 72 g | 328 kcal |
| 1 pack (whole) | 80 g | 364 kcal |
| 100 g | 100 g | 455 kcal |
Calculated from 455 calories per 100 g.
A chia black cumin cracker is a crisp savoury baked snack made with dough and chia and black cumin seeds. Recipes vary, so the exact flour, seasonings and other ingredients depend on the brand or homemade version.
To make chia black cumin crackers at home, mix the seeds into a savoury dough, roll it thin and cut it into pieces. Bake until dry and crisp; rolling the dough evenly helps the crackers cook consistently.
Black cumin gives a chia black cumin cracker a distinctive earthy, slightly peppery flavour. Its taste is not the same as familiar ground cumin, and the seeds add a different savoury note from the mild chia.
Chia black cumin crackers pair well with cheese, hummus, dips and soups. Their crisp, savoury texture also works on a snack board; adding a dip or topping makes them more substantial than eating them plain.
Keep chia black cumin crackers crisp by sealing them in an airtight container and storing them somewhere cool and dry. Moisture makes them soften, so avoid leaving the packet open or storing it near steam.
Chia black cumin crackers can stand in for bread alongside a meal, but they are not an identical replacement. Use them to accompany toppings such as cheese or hummus rather than assuming they work the same way in every sandwich or meal.
Yes, black cumin in a chia black cumin cracker usually refers to nigella seeds, also called black seed. It is not the same spice as cumin, despite the similar name.
Yes, you can freeze chia black cumin crackers in a well-sealed freezer-safe container, although freezing may affect their crispness. Let them thaw while still sealed, then briefly warm them in the oven if they have softened.
They can be a satisfying snack because chia black cumin crackers contain fibre and have a crunchy texture. Pairing them with a protein-rich topping such as cheese or hummus can make the snack more filling.
They can cause bloating in some people, especially if you are not used to fibre-rich foods or eat a large amount at once. Try a smaller serving and drink water; persistent or severe symptoms deserve medical advice.
Vitamins
B1
0.13mg · 11% DV
B3
1.26mg · 8% DV
Biotin
1.8µg · 6% DV
Folate
17.4µg · 4% DV
Minerals
Manganese
0.51mg · 22% DV
Selenium
7.2µg · 13% DV
Phosphorus
86mg · 12% DV
Copper
0.1mg · 11% DV
Sodium
186mg · 8% DV
Potassium ⭐
80mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 137 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.
Chia black cumin cracker is a thin, baked savoury cracker made with dough studded with chia and black cumin seeds (Nigella). The seeds give it a crisp bite and a mild, earthy, slightly aromatic flavour. It works as an everyday snack rather than a dish tied to one particular cuisine.
Serve it on its own, alongside cheese, or with dips such as hummus; it also makes a crunchy accompaniment to soup. Its fibre content stands out, at 9.4 g per 100 g. For a more filling snack, pair a few crackers with hummus or another protein-rich topping; keep the portion modest if you want a lighter bite.
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
— 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
SATURATED
0.63g
MONOUNSATURATED
1.44g
POLYUNSATURATED
2.37g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.