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Cracker with pumpkin seed, flaxseed, chia seed, nigella, and almond pulp
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Cracker with pumpkin seed, flaxseed, chia seed, nigella, and almond pulp (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 5.4 g of carbs, 5.1 g of protein, 10.8 g of fat and 3.9 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Selected: 2 piece (medium) · 30 g
144
KCAL / 30G
Carbs
5.4g
· 2% DV
Protein
5.1g
· 10% DV
Fat
10.8g
· 14% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 15% · Fat 69%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 3.9 g | 14% |
| Protein | 5.1 g | 10% |
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 |
|---|---|---|
| 2 piece (medium) | 30 g | 144 kcal |
| 1 piece (small) | 15 g | 72 kcal |
| 1 piece (thick) | 20 g | 96 kcal |
| 3 piece (large) | 45 g | 216 kcal |
| 1 pack (mini) | 60 g | 288 kcal |
| 5 piece (large) | 75 g | 360 kcal |
| 100 g | 100 g | 480 kcal |
| 1 pack (jumbo) | 120 g | 576 kcal |
Calculated from 480 calories per 100 g.
Almond pulp is the fibrous material left after almonds are used to make almond milk. In this cracker, it can contribute texture and help use an ingredient that might otherwise be discarded; the exact amount and function depend on the recipe.
Eat this cracker as it is, or top it with hummus, cheese, avocado, or another spread. Its seed-forward texture and flavor work well with savory toppings; add moist toppings just before serving to keep it crisp.
It can stand in for bread alongside a meal or snack, especially as a base for cheese or a spread. It is usually thinner and more likely to break than sandwich bread, so it may not hold a fully loaded sandwich.
Hummus, soft cheese, avocado, and sliced vegetables pair well with this savory, seed-rich cracker. Serve juicy toppings on the side or add them at the last moment so the cracker does not turn soft.
Keep the opened crackers in an airtight container in a cool, dry place. Moisture softens them, while warmth and light can speed up the staling of the seeds’ oils. Discard them if they develop a rancid or bitter smell.
No, it is sold ready to eat and does not need cooking. You can warm it briefly if you prefer, but it may brown or burn quickly, so keep an eye on it.
A thin cracker made largely with seeds and nut pulp can be more brittle than wheat-based bread because it has a different structure. Handle it gently and use thicker spreads sparingly to reduce breakage.
Yes, it can be part of breakfast with cheese, eggs, or a savory spread. Pairing it with a protein-rich topping and fruit or vegetables makes a more complete meal than eating the crackers alone.
Yes, you can freeze it in a tightly sealed, moisture-proof container, though freezing may make a fragile cracker crumble. Let it come back to room temperature while still sealed to limit condensation on its surface.
Heat can alter the flavor and some heat-sensitive compounds in seeds, but it does not make the cracker nutritionally empty. The product’s exact preparation temperature is not given, so the extent of any change cannot be specified.
Vitamins
Vitamin E
3.3mg · 22% DV
B1
0.21mg · 18% DV
Biotin
2.7µg · 9% DV
B6
0.15mg · 9% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.54mg · 23% DV
Phosphorus
144mg · 21% DV
Magnesium
81mg · 19% DV
Potassium ⭐
162mg · 5% DV
Sodium
96mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 144 calories in 2 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.
Crackers with pumpkin seed, flaxseed, chia seed, nigella, and almond pulp are thin, baked crisps made from seeds and the pulp left after almonds are processed. Their toasted, nutty flavour is balanced by nigella’s distinctive savoury note, and the texture is firm and crunchy. Serve them as a snack, or pair them with hummus, soft cheese, or sliced vegetables; they also work well on a cheese or mezze board.
They provide plenty of fibre and some protein, while the seeds make them energy-dense. A 30 g serving is a handy portion alongside soup or a light lunch. For a fresher, lighter pairing, add cucumber, tomatoes, or a simple yoghurt dip.
High
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
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.96g
MONOUNSATURATED
2.55g
POLYUNSATURATED
4.74g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.