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Cracker with tahini and molasses Calories
Energy-rich snack with healthy fats from tahini and natural sugars from molasses, source of fiber and minerals.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Cracker with tahini and molasses (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 16.5 g of carbs, 2.6 g of protein, 5.4 g of fat and 1.3 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cracker with tahini and molasses Nutrition Facts
Selected: 3 piece (medium) · 30 g
129
KCAL / 30G
Carbs
16.5g
· 6% DV
Protein
2.6g
· 5% DV
Fat
5.4g
· 7% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 8% · Fat 39%
Cracker with tahini and molasses nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 1.3 g | 5% |
| Protein | 2.6 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 3 Pieces of Cracker with tahini and molasses?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 30 g | 129 kcal |
| 1 piece (small) | 10 g | 43 kcal |
| 1 serving (small) | 25 g | 108 kcal |
| 1 serving (large) | 40 g | 172 kcal |
| 5 piece (large) | 50 g | 215 kcal |
| 1 pack (whole) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
| 2 pack (double) | 160 g | 688 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Cracker with tahini and molasses
What are crackers with tahini and molasses made of?
Crackers with tahini and molasses are made from dough containing sesame paste and Turkish pekmez, usually grape or mulberry molasses, along with flour and other basic baking ingredients. Recipes vary, and some include sesame seeds or spices.
Are crackers with tahini and molasses healthy?
Crackers with tahini and molasses provide some fiber and fats from sesame paste, but molasses contributes sugar and the snack is energy-dense. They can fit as an occasional snack, though their sweet taste can make it easy to eat more than intended.
How do you make crackers with tahini and molasses?
To make crackers with tahini and molasses, combine tahini and molasses with a flour-based dough, roll it out, cut it into pieces, and bake until crisp. Keep the dough evenly thin so the crackers bake through without overly dark edges.
Can people with diabetes eat crackers with tahini and molasses?
People with diabetes may be able to include crackers with tahini and molasses, but the molasses contains sugar and can affect blood glucose. Portion size and the rest of the meal matter; ask your diabetes care team how to fit them into your plan.
Do crackers with tahini and molasses cause weight gain?
Crackers with tahini and molasses do not cause weight gain by themselves, but frequent large portions can add substantial energy to your day. Serving a portion on a plate instead of eating from the packet makes intake easier to manage.
Can you use honey instead of molasses in crackers with tahini and molasses?
Yes, honey can replace molasses in crackers with tahini and molasses, but it changes the flavor and may make the dough wetter. Add it gradually and adjust the flour only as needed to make a dough that can be rolled out.
What goes well with crackers with tahini and molasses?
Crackers with tahini and molasses pair well with plain yogurt, mild cheese, or tea. Their sweet, nutty flavor also works as a base for fresh fruit; choose simple accompaniments so the snack does not become overly sweet.
How should you store crackers with tahini and molasses?
Store crackers with tahini and molasses in an airtight container in a cool, dry place. Let homemade crackers cool completely before sealing them, since trapped steam softens their texture; discard them if they develop an unusual smell or appearance.
Can crackers with tahini and molasses be frozen?
Yes, crackers with tahini and molasses can be frozen in a sealed freezer-safe container. Thaw them at room temperature, then briefly warm them in the oven if they have softened; freezing may not preserve their original crispness perfectly.
Why do crackers with tahini and molasses turn out crumbly?
Crackers with tahini and molasses can turn crumbly if the dough is too dry or the tahini and molasses are not evenly mixed. Add flour gradually, mix until the dough holds together, and avoid overbaking, which can also make them hard.
Cracker with tahini and molasses Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Biotin
1.05µg · 4% DV
B2
0.04mg · 3% DV
B3
0.42mg · 3% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.2mg · 9% DV
Iron
0.93mg · 5% DV
Phosphorus
33mg · 5% DV
Sodium
96mg · 4% DV
Potassium ⭐
63mg · 2% DV
Cracker with tahini and molasses Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracker with tahini and molasses
To burn the 129 calories in 3 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 Cracker with tahini and molasses?
Cracker with tahini and molasses brings together two familiar ingredients in Turkish cooking: sesame paste and fruit molasses, often made from grapes. They are worked into a crisp baked cracker, turning the sweet, nutty pairing into a portable snack rather than a spooned topping.
Expect a toasted sesame flavour, a little sweetness and a crunchy bite. In Turkey, it can be enjoyed with tea or as a quick breakfast bite; elsewhere, it also fits a lunchbox or afternoon snack. Tahini contributes fats, while the flour and molasses make this an energy-rich choice with carbohydrates and some fibre. Pair it with plain yogurt or fresh fruit, or have a modest portion with unsweetened tea if you want to keep the snack lighter.
How Nutritious Is Cracker with tahini and molasses?
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
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 Cracker with tahini and molasses 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 Cracker with tahini and molasses Contain Allergens?
Contains these allergens:
Which Diets Is Cracker with tahini and molasses Good For?
Vegan
— Not 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
Cracker with tahini and molasses Fat Profile
SATURATED
0.81g
MONOUNSATURATED
2.34g
POLYUNSATURATED
1.83g
Omega 6:3 ratio 39:1
Above the ideal 4:1 (39:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.