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Chia cracker Calories
High in fiber and omega-3, gluten-free options available
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Chia cracker (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 12.6 g of carbs, 3.9 g of protein, 8.1 g of fat and 5.1 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chia cracker Nutrition Facts
Selected: 3 piece (medium) · 30 g
141
KCAL / 30G
Carbs
12.6g
· 5% DV
Protein
3.9g
· 8% DV
Fat
8.1g
· 10% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 11% · Fat 53%
Chia cracker nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 135 mg | 6% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 5.1 g | 18% |
| Protein | 3.9 g | 8% |
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 3 Pieces of Chia cracker?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 30 g | 141 kcal |
| 1 piece (small) | 10 g | 47 kcal |
| 1 piece (thick) | 15 g | 71 kcal |
| 2 piece (thin) | 20 g | 94 kcal |
| 1 serving (medium) | 25 g | 118 kcal |
| 5 piece (large) | 50 g | 235 kcal |
| 1 pack (small) | 50 g | 235 kcal |
| 100 g | 100 g | 470 kcal |
| 1 pack (large) | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Chia cracker
What is a chia cracker made of?
A chia cracker usually contains chia seeds, flour or another ground seed, water, and salt. Recipes may also include oil, herbs, spices, or other seeds, so the texture and flavor vary by brand or recipe.
How do you make chia crackers crispy?
Roll the chia cracker dough into an even, thin layer and bake it until dry and crisp. Let the crackers cool completely before storing them; trapped steam can soften them even when they seemed crisp in the oven.
Can chia crackers replace bread?
Chia crackers can stand in for bread as a base for toppings, but they are thin and brittle rather than soft and sliceable. Use them for dips or small open-faced bites, not as a direct substitute for a sandwich loaf.
Do chia crackers need to be refrigerated?
No, unopened chia crackers generally do not need refrigeration. Keep them in a cool, dry cupboard, and seal the package tightly after opening so humidity does not make the crackers lose their crunch.
Are chia crackers good for weight loss?
Chia crackers can fit into a weight-loss eating plan, but they are easy to eat quickly and are not automatically filling enough on their own. Pair a modest serving with a protein-rich topping or dip to make a more satisfying snack.
Why do chia crackers have a bitter taste?
Chia crackers may taste bitter if the seeds or added oils have become stale, or if the crackers were baked too long. Fresh crackers should have a mild, nutty flavor; discard them if they smell rancid or unpleasant.
What goes well with chia crackers?
Chia crackers pair well with hummus, guacamole, soft cheese, bean dips, and sliced vegetables. Their crisp texture works especially well with creamy toppings, while herbs or a little fruit can complement their mild seed flavor.
Can chia crackers be eaten without soaking the seeds?
Yes, chia crackers are meant to be eaten as baked, without soaking them first. The seeds are incorporated into the cracker during preparation, so you can serve the finished crackers straight from the package or oven.
How do you stop chia crackers from going soft after opening?
Transfer opened chia crackers to an airtight container and keep them away from steam, damp counters, and direct sunlight. If they soften, spread them out and warm them briefly in an oven, then cool before sealing again.
Can you freeze homemade chia crackers?
Yes, you can freeze fully cooled homemade chia crackers in a well-sealed freezer-safe container. Separate layers with baking paper, thaw them uncovered so moisture does not collect, and briefly re-crisp them in the oven if needed.
Chia cracker Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Vitamin K
12µg · 10% DV
Biotin
2.4µg · 8% DV
B5
0.27mg · 5% DV
Minerals
Copper
0.21mg · 23% DV
Manganese
0.51mg · 22% DV
Phosphorus
126mg · 18% DV
Magnesium
69mg · 16% DV
Sodium
135mg · 6% DV
Potassium ⭐
126mg · 4% DV
Chia cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia cracker
To burn the 141 calories in 3 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 Chia cracker?
A chia cracker is a thin, crisp baked snack with chia seeds mixed into or pressed onto its dough. It is a modern seed-based cracker rather than a dish tied to one particular region, and recipes vary: some use grains or other seeds, while gluten-free versions are also available.
Enjoy it as a snack, alongside soup or a salad, or topped with hummus, soft cheese or avocado. Its toasted, seed-forward flavour and crunchy texture make it useful for dips and spreads. Chia crackers are notably high in fibre and omega-3; they provide 17 g of fibre per 100 g. They can be filling, so pair a few with fresh vegetables for a lighter snack.
How Nutritious Is Chia 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 Chia 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 Chia cracker Contain Allergens?
No known major allergens
Which Diets Is Chia cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chia cracker Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.14g
POLYUNSATURATED
3.15g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.