3 piece (medium) of Diet Cracker (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 21 g of carbs, 3 g of protein, 2.1 g of fat and 2.4 g of fiber. Its 0.1 mg of B1 covers 10% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.

What is Diet Cracker?

Diet cracker usually refers to a thin, crisp, lightly salted cracker made from grain flour. Its mild flavour and dry crunch make it easy to pair with toppings or serve alongside other foods. In many English-speaking households, crackers are eaten as a quick snack with cheese, hummus or sliced vegetables, or served with soup; they also work as a simple base for a small savoury bite.

The crackers are mainly a source of carbohydrate, with some fibre and protein. The “diet” label does not mean they are low in energy by weight, so portion size still matters. Add a protein-rich topping such as cheese or hummus to make a more filling snack, or choose fresh vegetables for a lighter accompaniment.

Diet Cracker Nutrition Facts

Selected: 100 g

390

KCAL / 100G

Carbs

70g

· 25% DV

Protein

10g

· 20% DV

Fat

· 9% DV

Fiber

· 29% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 73% · Protein 10% · Fat 17%

Diet Cracker Vitamins & Minerals

Vitamins

0.38mg · 32% DV

3.2mg · 20% DV

0.18mg · 11% DV

0.5mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Selenium

12µg · 22% DV

Sodium

420mg · 18% DV

Iron

3mg · 17% DV

How Nutritious Is Diet Cracker?

Nutrient density

Medium

35/ 100

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

46/ 100

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.

Diet Cracker Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Diet Cracker

To burn the 390 calories in 100 g:

🚶

96min

Walking (5 km/h)

🏃

40min

Running (8 km/h)

🚴

53min

Cycling

🏊

45min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Diet 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 Diet Cracker Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Diet Cracker 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

Diet Cracker Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.3g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

Compare Diet Cracker

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Diet Cracker vs Hawthorn Vinegar372 kcal more per 100 g

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Diet Cracker vs Chicken Wrap195 kcal more per 100 g

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Diet Cracker vs Protein Bar40 kcal more per 100 g

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Foods Similar to Diet Cracker

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

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290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

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🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Diet Cracker

Do Diet Crackers help with weight loss?

Diet Crackers do not cause weight loss by themselves. Their fiber can make a snack more satisfying, but spreads and toppings add to the overall energy content. Treat them as a portioned snack rather than assuming the word “diet” means you can eat unlimited amounts.

What are Diet Crackers made of?

Diet Crackers are typically made from flour, water, oil, salt and a raising agent; some recipes include bran or other fiber sources. Ingredients vary by brand, so the package’s ingredient list is the best way to identify what is in a specific product.

Are Diet Crackers healthier than regular crackers?

Not automatically. Diet Crackers may be formulated or marketed as a lighter, higher-fiber option, but recipes differ and the name alone does not establish that they are more nutritious. Compare the ingredient lists and choose the product that suits your needs.

How should you store Diet Crackers after opening?

Keep Diet Crackers in an airtight container in a cool, dry place once opened. Exposure to humidity makes them lose their crisp texture, so reseal the package promptly or transfer the crackers to a well-sealed container.

What can you put on Diet Crackers?

Cheese, hummus, nut butter or sliced vegetables all work well on Diet Crackers. Their dry, crisp texture pairs nicely with moist toppings; add those just before eating, since leaving them on can make the crackers soggy.

Can Diet Crackers replace bread at breakfast?

Yes, Diet Crackers can stand in for bread at breakfast, though they may not feel as substantial as a slice of bread. Top them with eggs, cheese or another protein-rich food to make breakfast more filling, rather than relying on the crackers alone.

Do Diet Crackers raise blood sugar?

Yes, Diet Crackers can raise blood sugar because their flour and starch provide carbohydrates. The effect depends partly on the amount eaten and what accompanies them. If you have diabetes and use glucose-lowering medication, ask your clinician or dietitian how to fit them into your meals.

Why do Diet Crackers have holes in them?

The small holes in Diet Crackers let steam escape as they bake. This helps the dough bake evenly and stay flat and crisp, rather than puffing up into large bubbles.

Can you use Diet Crackers instead of breadcrumbs?

Yes, you can crush Diet Crackers and use the crumbs to coat foods or bind mixtures such as patties. Their seasoning and salt can affect the finished dish, so taste the mixture before adding extra salt.

Are Diet Crackers a good snack before a workout?

Diet Crackers can be a convenient light snack before exercise, especially when you want something dry and easy to carry. They are not a complete source of workout fuel on their own; pair them with fruit or yogurt if you need a more substantial snack.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026