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Chia Seed Whole Wheat Cracker Calories
Source of fiber and plant omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Chia Seed Whole Wheat Cracker (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 18.6 g of carbs, 3.3 g of protein, 4.2 g of fat and 3 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Chia Seed Whole Wheat Cracker Nutrition Facts
Selected: 6 piece (medium) · 30 g
129
KCAL / 30G
Carbs
18.6g
· 7% DV
Protein
3.3g
· 7% DV
Fat
4.2g
· 5% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 11% · Fat 30%
Chia Seed Whole Wheat Cracker nutrition facts table · 6 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 18.6 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 3.3 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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How Many Calories in 6 Pieces of Chia Seed Whole Wheat Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 30 g | 129 kcal |
| 1 piece (thin) | 5 g | 22 kcal |
| 3 piece (small) | 15 g | 65 kcal |
| 1 pack (small) | 30 g | 129 kcal |
| 1 serving (medium) | 40 g | 172 kcal |
| 10 piece (large) | 50 g | 215 kcal |
| 1 pack (large) | 60 g | 258 kcal |
| 15 piece (extra large) | 75 g | 323 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Chia Seed Whole Wheat Cracker
What is in a chia seed whole wheat cracker?
A chia seed whole wheat cracker is usually made with whole wheat flour, chia seeds, water, oil, and salt. Recipes vary by brand, and some include extra seeds or seasonings, so the exact ingredients depend on the product.
Are chia seed whole wheat crackers good for you?
Chia seed whole wheat crackers can provide fibre and plant-based omega-3, but they are still a processed snack and can be energy-dense. Pair them with vegetables or a protein-rich topping for a more filling snack.
What do you eat with chia seed whole wheat crackers?
Chia seed whole wheat crackers go well with hummus, cheese, avocado, or a thick dip. Add fruit or sliced vegetables on the side, or top them with a spread for a quick snack rather than eating straight from the packet.
How do you make chia seed whole wheat crackers at home?
To make chia seed whole wheat crackers, mix whole wheat flour, chia seeds, water, a little oil, and seasonings into a dough. Roll it thin, cut it into pieces, and bake until crisp; thin, evenly cut pieces bake more consistently.
Can chia seed whole wheat crackers replace bread?
Chia seed whole wheat crackers can replace bread occasionally as a base for toppings, but they are not a direct like-for-like swap. Their crisp texture makes them better for small toppings or snacks than for a sandwich.
Do chia seed whole wheat crackers help with weight loss?
Chia seed whole wheat crackers do not cause weight loss on their own. Their fibre may help make a snack more satisfying, but the crackers can be energy-dense, so portioning them and adding a filling topping is practical.
Can people with diabetes eat chia seed whole wheat crackers?
People with diabetes may be able to include chia seed whole wheat crackers, but whole wheat does not mean carbohydrate-free. The portion and what you eat with them matter; follow your individual blood-glucose or treatment plan.
How should you store chia seed whole wheat crackers after opening?
Store chia seed whole wheat crackers in an airtight container in a cool, dry place after opening. Moisture makes them lose their crunch; follow the package’s storage directions and discard them if they smell or taste stale.
Can you freeze chia seed whole wheat crackers?
Yes, chia seed whole wheat crackers can be frozen in an airtight freezer-safe container. They may be less crisp after thawing, so let them come to room temperature and briefly warm them in the oven if needed.
Do chia seeds in chia seed whole wheat crackers need to be soaked?
No, the chia seeds in chia seed whole wheat crackers do not need to be soaked before you eat the crackers. They are already incorporated into the baked food; drink water as you normally would, especially if you are increasing your fibre intake.
Chia Seed Whole Wheat Cracker Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Biotin
2.4µg · 8% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.81mg · 35% DV
Selenium
11µg · 20% DV
Phosphorus
107mg · 15% DV
Copper
0.13mg · 14% DV
Sodium
168mg · 7% DV
Potassium ⭐
96mg · 3% DV
Chia Seed Whole Wheat Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Seed Whole Wheat Cracker
To burn the 129 calories in 6 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 Seed Whole Wheat Cracker?
Chia seed whole wheat cracker is a crisp baked snack made with whole-wheat flour and chia seeds mixed into the dough. It is a packaged take on a simple savoury cracker, enjoyed on its own or alongside other foods. The seeds add a subtle nuttiness, while the whole-wheat base gives each bite a hearty, lightly grainy texture.
Serve it with cheese, hummus, avocado or sliced vegetables, or keep a few handy as a snack with tea or coffee. It also works well on a breakfast or lunch plate in place of plain bread. With whole grains and chia, it provides fibre and plant-based omega-3. For a lighter topping, pair it with fresh vegetables or a modest spoonful of a lean spread.
How Nutritious Is Chia Seed Whole Wheat 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 Seed Whole Wheat 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 Seed Whole Wheat Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Chia Seed Whole Wheat 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 Seed Whole Wheat Cracker Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.75g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.