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Coconut cracker Calories
Crispy coconut-flavored savory cracker
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Coconut cracker (30 g) has 146 calories. That works out to 485 calories per 100 g. It contains 20 g of carbs, 2.2 g of protein, 6.3 g of fat and 1.1 g of fiber. Its 4.2 µg of Selenium covers 8% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Coconut cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
146
KCAL / 30G
Carbs
20g
· 7% DV
Protein
2.2g
· 4% DV
Fat
6.3g
· 8% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 6% · Fat 39%
Coconut cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.02 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 1.1 g | 4% |
| Protein | 2.2 g | 4% |
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 1 Serving of Coconut cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 146 kcal |
| 1 piece (small) | 6 g | 29 kcal |
| 3 piece (medium) | 18 g | 87 kcal |
| 1 pack (mini) | 25 g | 121 kcal |
| 5 piece (large) | 30 g | 146 kcal |
| 1 cup (whole) | 35 g | 170 kcal |
| 8 piece (extra large) | 48 g | 233 kcal |
| 1 pack (small) | 50 g | 243 kcal |
| 1 pack (medium) | 75 g | 364 kcal |
| 100 g | 100 g | 485 kcal |
Calculated from 485 calories per 100 g.
Frequently Asked Questions About Coconut cracker
What is a coconut cracker made of?
A coconut cracker is usually made with flour, coconut, oil, and salt, though recipes vary by brand. If you need to avoid a particular ingredient, check the package rather than assuming every coconut cracker uses the same recipe.
Are coconut crackers sweet or savory?
Coconut crackers are usually savory and crisp, with a coconut flavor rather than the sweetness of a coconut cookie. Some versions may taste mildly sweet, so the exact flavor depends on the recipe.
What can you eat with coconut crackers?
Coconut crackers pair well with cheese, hummus, and yogurt-based dips. Their crisp texture also works alongside soup or salad; add dips just before serving so the crackers do not become soggy.
Can you make coconut crackers at home?
Yes, you can make coconut crackers at home with flour, coconut, oil, water, and salt. Mix into a dough, roll it thin, cut it into pieces, and bake until crisp and lightly browned.
How do you use coconut crackers as a topping?
Crushed coconut crackers can be used as a crunchy topping for soup, salad, or baked vegetables. Crush them shortly before serving, since fine crumbs soften faster than whole crackers when they sit with moist food.
Are coconut crackers good with dips?
Yes, coconut crackers work well with savory dips such as hummus or a thick yogurt dip. Choose a dip that complements their coconut flavor, and serve it on the side to keep the crackers crisp.
How should you store coconut crackers after opening?
Store coconut crackers in an airtight container in a cool, dry place after opening. Moisture makes them lose their crunch, so close the package promptly and avoid handling them with wet hands.
Why do coconut crackers go soft?
Coconut crackers usually go soft because they absorb moisture from the air. Keeping the pack open or storing it somewhere humid can dull their crunch; briefly warming them in the oven may help crisp them up again.
Are coconut crackers good for weight loss?
Coconut crackers can fit into a weight-loss eating plan as a portioned snack, but they do not cause weight loss on their own. Pairing a small serving with a filling food such as yogurt or cheese may make it more satisfying.
Can people with diabetes eat coconut crackers?
People with diabetes can include coconut crackers if the portion fits their eating plan, since the crackers contain carbohydrates that can affect blood glucose. Individual responses vary, so follow your glucose-monitoring plan or ask your clinician for tailored guidance.
Coconut cracker Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.72mg · 5% DV
Biotin
0.9µg · 3% DV
Folate
11.4µg · 3% DV
Minerals
Sodium
186mg · 8% DV
Selenium
4.2µg · 8% DV
Manganese
0.16mg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
50mg · 1% DV
Coconut cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut cracker
To burn the 146 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.
What is Coconut cracker?
A Coconut cracker is a crisp savoury snack made from dough with coconut added, usually baked into thin pieces. It is best understood as a cracker variety rather than a dish tied to one particular region. The coconut lends a gentle sweetness and aroma to the salty flavour, while the texture is dry and crunchy.
It can be eaten on its own or served with tea or coffee, and pairs well with cheese, chutney or a mild dip. In a snack spread, it offers a crunchy contrast to fresh fruit or vegetables. It is relatively high in carbohydrates and fat; 100 g provides 485 kcal. If you want a lighter snack, serve a few crackers alongside vegetables or a protein-rich dip rather than eating them by themselves.
How Nutritious Is Coconut cracker?
Nutrient density
Low
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
Low
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 Coconut 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 Coconut cracker Contain Allergens?
Contains these allergens:
Which Diets Is Coconut cracker Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Coconut cracker Fat Profile
SATURATED
3.36g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 54:1
Above the ideal 4:1 (54:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.