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Cornmeal seed cracker Calories
Crunchy cracker with seeds, fiber, and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Cornmeal seed cracker (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 14.9 g of carbs, 3.5 g of protein, 7.3 g of fat and 2.6 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Cornmeal seed cracker Nutrition Facts
Selected: 4 piece (medium) · 30 g
141
KCAL / 30G
Carbs
14.9g
· 5% DV
Protein
3.5g
· 7% DV
Fat
7.3g
· 9% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 10% · Fat 47%
Cornmeal seed cracker nutrition facts table · 4 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 14.9 g | 5% |
| Fiber | 2.6 g | 9% |
| Protein | 3.5 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 4 Pieces of Cornmeal seed cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 141 kcal |
| 2 piece (small) | 15 g | 71 kcal |
| 1 serving (mini) | 25 g | 118 kcal |
| 1 cup (whole) | 35 g | 165 kcal |
| 6 piece (large) | 45 g | 212 kcal |
| 1 serving (double) | 50 g | 235 kcal |
| 8 piece (extra large) | 60 g | 282 kcal |
| 10 piece (jumbo) | 75 g | 353 kcal |
| 100 g | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Cornmeal seed cracker
How do you make cornmeal seed crackers at home?
Mix cornmeal with seeds, water, a little oil and seasonings, then spread the mixture thinly on a baking sheet. Bake until dry and crisp. Keeping the layer even helps the crackers bake at the same rate and break into consistent pieces.
Which seeds work best in cornmeal seed crackers?
Sesame, flax, sunflower and pumpkin seeds all work well in cornmeal seed crackers. Smaller seeds help the mixture hold together, while larger ones add more crunch. You can combine a few types or swap them to suit your taste.
Why do my cornmeal seed crackers fall apart?
Cornmeal has no gluten to bind the mixture, so cornmeal seed crackers can be more fragile than wheat crackers. Add enough moisture, let the mixture rest briefly before baking, and spread it evenly; breaking the sheet only after it cools can also help.
How should you store cornmeal seed crackers to keep them crisp?
Store cornmeal seed crackers in an airtight container in a cool, dry place. Moisture makes them lose their crunch, so seal the package promptly after opening and avoid refrigerating them, where condensation can soften the crackers.
Can you freeze cornmeal seed crackers?
Yes, you can freeze cornmeal seed crackers in an airtight container, although thawing may soften them. Let them come to room temperature, then warm them briefly in the oven to bring back some crispness before serving.
What should you serve with cornmeal seed crackers?
Cornmeal seed crackers pair well with hummus, soft cheese, avocado or a thick yogurt dip. They can also add crunch alongside soup. Serve wet toppings separately or just before eating so the crackers do not turn soggy.
Are cornmeal seed crackers a filling snack?
They can be a satisfying snack because the seeds and fiber add more staying power than a plain cracker. For a more substantial bite, eat cornmeal seed crackers with a protein-rich topping such as hummus, cheese or yogurt.
Can cornmeal seed crackers replace bread?
Cornmeal seed crackers can stand in for bread when you want a crunchy base for toppings, but they do not behave like soft bread for sandwiches. Use them with dips or small toppings, and choose bread when you need a flexible wrap or sandwich.
Do cornmeal seed crackers raise blood sugar?
They can raise blood sugar because cornmeal provides carbohydrates, even though the seeds add fiber and fat. If you have diabetes, keep the portion in mind and pair the crackers with a protein-rich food rather than eating a large amount on its own.
Are cornmeal seed crackers suitable for babies?
Whole cornmeal seed crackers are not a good choice for babies who are still learning to chew: their hard, crunchy texture can pose a choking risk. For an older child, offer an age-appropriate texture and supervise eating, especially when seeds are present.
Cornmeal seed cracker Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
Biotin
2.4µg · 8% DV
Vitamin E
0.87mg · 6% DV
B3
0.84mg · 5% DV
Minerals
Manganese
0.48mg · 21% DV
Copper
0.13mg · 14% DV
Phosphorus
89mg · 13% DV
Magnesium
41mg · 10% DV
Sodium
156mg · 7% DV
Potassium ⭐
93mg · 3% DV
Cornmeal seed cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornmeal seed cracker
To burn the 141 calories in 4 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 Cornmeal seed cracker?
A Cornmeal seed cracker is a thin, crisp cracker made with cornmeal and seeds. It may be baked at home or bought ready-made, and is best thought of as a versatile snack rather than a dish tied to one particular regional tradition. The seeds add a toasty flavour and extra crunch to the mild, slightly sweet taste of cornmeal.
Serve it on a snack board with cheese, hummus or sliced vegetables, or enjoy it on its own between meals. Its seeds contribute fibre and fat, while the cracker also provides carbohydrates; it contains 8.7 g of fibre per 100 g. For a lighter snack, keep to a modest portion and pair it with fresh vegetables or a protein-rich dip.
How Nutritious Is Cornmeal seed 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 Cornmeal seed 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 Cornmeal seed cracker Contain Allergens?
No known major allergens
Which Diets Is Cornmeal seed cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cornmeal seed cracker Fat Profile
SATURATED
0.87g
MONOUNSATURATED
2.13g
POLYUNSATURATED
2.82g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.