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Chia cracker Calories
Crisp cracker made with chia seeds
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Chia cracker (20 g) has 86 calories. That works out to 430 calories per 100 g. It contains 11.6 g of carbs, 2.5 g of protein, 3.2 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Chia cracker Nutrition Facts
Selected: 4 piece (medium) · 20 g
86
KCAL / 20G
Carbs
11.6g
· 4% DV
Protein
2.5g
· 5% DV
Fat
3.2g
· 4% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 12% · Fat 34%
Chia cracker nutrition facts table · 4 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 11.6 g | 4% |
| Fiber | 2.2 g | 8% |
| Protein | 2.5 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 4 Pieces of Chia cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 20 g | 86 kcal |
| 2 piece (small) | 10 g | 43 kcal |
| 1 pack (mini) | 25 g | 108 kcal |
| 1 serving (small) | 30 g | 129 kcal |
| 1 cup (whole) | 35 g | 151 kcal |
| 8 piece (large) | 40 g | 172 kcal |
| 1 serving (medium) | 50 g | 215 kcal |
| 12 piece (extra large) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Chia cracker
What is a chia cracker made of?
A chia cracker is usually made with chia seeds, flour, water, and oil, with seasonings or other seeds sometimes added. Recipes vary, so the texture can range from a thin, crisp cracker to a denser seed-based one.
How do you eat chia crackers?
Chia crackers are ready to eat on their own and work well with hummus, cheese, dips, or soup. For a quick snack, top one just before serving; moist toppings can soften the cracker if left on too long.
How do you make chia crackers at home?
Mix chia seeds with water and let them form a gel, then combine with flour, oil, and any seasonings your recipe calls for. Spread the mixture thinly and bake until crisp, following a recipe for the specific oven temperature and timing.
How should chia crackers be stored to keep them crisp?
Once completely cool, store chia crackers in an airtight container in a dry place. Moisture makes them lose their crunch. If they soften, briefly warming them in the oven can help crisp them up again; discard them if they smell off or show mold.
Can chia crackers replace bread?
Chia crackers can stand in for bread with a dip or soup, but they are not a like-for-like replacement. Their brittle shape makes them unsuitable for most sandwiches, and a few crackers may not provide the same satisfying base as a slice of bread.
Do chia crackers help with weight loss?
Chia crackers do not cause weight loss on their own. Their fiber may help make a snack more filling, but crackers are easy to keep nibbling; portioning them and pairing them with a filling topping can make a snack more satisfying.
Are chia crackers suitable for people with diabetes?
People with diabetes can include chia crackers, but the crackers still contain carbohydrates and can affect blood sugar. Check the portion and how they fit into the meal; a clinician or dietitian can help tailor advice to your glucose plan.
Can eating too many chia crackers cause digestive problems?
Yes, eating a large amount may cause gas or bloating, particularly if you are not used to fiber-rich foods. Have a moderate portion with water, and increase fiber gradually if your digestion is sensitive.
Do chia crackers need to be soaked before eating?
No, packaged chia crackers are already baked and ready to eat; soaking them first is unnecessary. In homemade recipes, chia seeds may be mixed with water before baking so they gel and help bind the mixture.
Are chia crackers good for a pre-workout snack?
Chia crackers can be a convenient light snack before exercise, especially with a topping that adds some protein or energy. Give yourself enough time to digest them, and choose a portion that feels comfortable during your workout.
Chia cracker Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
Biotin
1.2µg · 4% DV
B3
0.62mg · 4% DV
Folate
9.6µg · 2% DV
Minerals
Manganese
0.36mg · 16% DV
Phosphorus
64mg · 9% DV
Copper
0.07mg · 8% DV
Magnesium
28mg · 7% DV
Sodium
104mg · 5% DV
Potassium ⭐
58mg · 2% 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 86 calories in 4 piece (medium) (20 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 cracker made with chia seeds, either mixed into a dough or bound together with other ingredients. It is a modern seed-cracker style rather than a dish tied to one particular regional cuisine. The seeds give it a mildly nutty flavour and a crunchy, sometimes pleasantly speckled texture.
Serve it as a snack, alongside cheese or dips, or with soup; it also works on a breakfast or lunch plate. Chia cracker has a notable amount of fibre—11 g per 100 g—and some protein. Pair it with fresh vegetables or a protein-rich dip for a more satisfying snack, or enjoy a few pieces when you want something crisp.
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
0.36g
MONOUNSATURATED
0.62g
POLYUNSATURATED
1.52g
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.