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Crunchy snack made with black seed and whole grain flour.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Black seed cracker (20 g) has 86 calories. That works out to 430 calories per 100 g. It contains 12 g of carbs, 2.2 g of protein, 3 g of fat and 1.4 g of fiber. Its 0.1 mg of Manganese covers 6% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 20 g
86
KCAL / 20G
Carbs
12g
· 4% DV
Protein
2.2g
· 4% DV
Fat
3g
· 4% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 11% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 1.4 g | 5% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 86 kcal |
| 1 piece (small) | 10 g | 43 kcal |
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (large) | 35 g | 151 kcal |
| 2 piece (medium) | 40 g | 172 kcal |
| 1 pack (medium) | 50 g | 215 kcal |
| 1 serving (large) | 50 g | 215 kcal |
| 100 g | 100 g | 430 kcal |
| 5 piece (medium) | 100 g | 430 kcal |
| 1 pack (large) | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
A black seed cracker is a crisp baked snack made with flour and black seeds, also called nigella seeds. Some versions use whole-grain flour, which gives the cracker a heartier texture and a more pronounced grain flavor.
Mix flour, black seeds, water, and a little oil into a dough, roll it thin, cut it into pieces, and bake until crisp. Rolling the dough evenly helps the crackers bake at a similar rate.
Black seed crackers taste savory and lightly toasted, with the distinctive peppery, aromatic flavor of nigella seeds. Their crisp texture pairs well with mild cheese, hummus, or a creamy dip.
Black seed crackers go well with hummus, soft cheese, labneh, olives, or sliced vegetables. Pairing them with a dip or spread makes them a more substantial snack than eating them on their own.
No, black seed crackers use nigella seeds, while sesame crackers use sesame seeds. Nigella has a more pungent, peppery aroma; sesame tastes nuttier, so the two give crackers noticeably different flavors.
Black seed crackers can stand in for bread in a snack or alongside soup, but they are usually eaten as a crisp accompaniment rather than as a direct bread substitute. Add a protein-rich topping such as cheese or hummus to make the meal more filling.
Yes, black seed crackers lose their crunch when exposed to air or humidity. Keep them in an airtight container in a cool, dry place, and let homemade crackers cool completely before sealing them.
Black seed crackers are not a weight-loss food by themselves, and eating large portions can add up. For a more satisfying snack, serve a modest amount with hummus, cheese, or another filling topping.
Yes, you can freeze black seed crackers in a well-sealed freezer-safe bag or container. Let them thaw while still sealed to limit moisture on the surface, then briefly re-crisp them in a low oven if needed.
Yes, black seed crackers make a crisp accompaniment to soup and can be crumbled on top just before serving. Add them at the last moment so they do not become soggy.
Vitamins
B1
0.05mg · 4% DV
B3
0.42mg · 3% DV
B6
0.04mg · 2% DV
B5
0.1mg · 2% DV
Minerals
Manganese
0.14mg · 6% DV
Sodium
96mg · 4% DV
Copper
0.04mg · 4% DV
Iron
0.64mg · 4% DV
Potassium ⭐
42mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 86 calories in 1 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.
Black seed cracker is a crisp baked snack made with black seeds and whole-grain flour. It may be homemade or sold ready to eat, and the seeds lend it a distinctive, gently aromatic flavour. Recipes vary in how much seed they use and how thinly the crackers are baked.
Enjoy it on its own or alongside cheese, dips, soup or a salad; it also works well as a crunchy alternative to plain crackers on a snack board. It provides some fibre and protein, though it is fairly energy-dense at 430 kcal per 100 g. Pairing a few pieces with fresh vegetables or a yoghurt-based dip makes for a more rounded snack.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.44g
MONOUNSATURATED
1.02g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.