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Chia cracker Calories
Crunchy snack with chia seeds, high fiber
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 14.4 g of carbs, 3.9 g of protein, 7.2 g of fat and 4.5 g of fiber. Its 0.6 mg of Manganese covers 25% 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
14.4g
· 5% DV
Protein
3.9g
· 8% DV
Fat
7.2g
· 9% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 11% · Fat 47%
Chia cracker nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 4.5 g | 16% |
| 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 |
| 2 piece (thin) | 20 g | 94 kcal |
| 1 piece (thick) | 20 g | 94 kcal |
| 1 pack (mini) | 40 g | 188 kcal |
| 5 piece (large) | 50 g | 235 kcal |
| 1 pack (jumbo) | 80 g | 376 kcal |
| 100 g | 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 is a crisp snack made with chia seeds, usually combined with flour or other seeds, water, oil, and seasonings. Recipes vary, so the exact ingredients and texture differ between homemade and packaged versions.
How do you make chia crackers at home?
To make chia crackers, mix chia seeds with water and the other ingredients in your recipe, spread the mixture thinly, and bake until crisp. Let the sheet cool before breaking it into pieces so the crackers firm up.
What do you eat with chia crackers?
Chia crackers go well with hummus, cheese, avocado, or a thick dip. Their crisp texture also works as a snack on its own; add moist toppings just before eating to keep them from turning soft.
Are chia crackers healthy?
Chia crackers provide fiber, but they are still a snack rather than a complete meal. Pairing them with a protein-rich food such as yogurt, cheese, or hummus can make an eating occasion more filling.
Do chia crackers help with weight loss?
Chia crackers do not cause weight loss on their own. Their fiber may help with fullness, but crackers can be energy-dense, so eating them mindfully and pairing a modest portion with a filling topping matters more than the chia label.
How should you store chia crackers to keep them crisp?
Store chia crackers in an airtight container in a cool, dry place. Moisture quickly softens their crisp texture. If they become stale but are otherwise safe to eat, brief reheating in a low oven may help crisp them again.
Can you eat chia crackers for breakfast?
Yes, chia crackers can be part of breakfast with toppings such as eggs, cheese, or nut butter. They are also easy to serve alongside fruit or yogurt; add toppings just before eating to prevent sogginess.
Are chia crackers suitable for people with diabetes?
People with diabetes can include chia crackers, but the chia seeds do not remove the carbohydrates in the cracker. Portion size and what you eat with it can affect your blood glucose response; follow your individual care plan.
Can chia crackers be eaten without soaking the chia seeds first?
Yes, chia crackers are baked with the seeds incorporated into the mixture, so you do not need to soak them separately before eating. If you make them at home, follow the recipe’s liquid and resting instructions for the right texture.
Why did my homemade chia crackers turn soft instead of crisp?
Homemade chia crackers often turn soft when the mixture is spread too thickly or has not baked long enough to dry out. Spread it evenly and thinly, then let the crackers cool completely before storing them in an airtight container.
Chia cracker Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Biotin
2.4µg · 8% DV
B5
0.27mg · 5% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.57mg · 25% DV
Copper
0.21mg · 23% DV
Phosphorus
123mg · 18% DV
Magnesium
63mg · 15% DV
Sodium
126mg · 5% DV
Potassium ⭐
111mg · 3% 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?
Chia crackers are crisp, baked bites made with chia seeds, usually combined with flour, water or other seeds. They are a modern take on seeded crackers rather than a dish tied to one particular region, and recipes vary in how much seed and grain they use.
Their dry crunch and mild, nutty seed flavour make them easy to snack on between meals or serve with dips, cheese, soup or a salad. They are high in fibre, with 15 g per 100 g, and the seeds also make them relatively energy-dense. For a more balanced snack, pair a few crackers with hummus or another dip and fresh vegetables.
How Nutritious Is Chia cracker?
Nutrient density
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.
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?
Contains these allergens:
Which Diets Is Chia cracker Good For?
Vegan
✓ 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
Chia cracker Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.35g
POLYUNSATURATED
2.64g
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.