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Flax, sesame and oat grain cracker Calories
Crunchy seed cracker with dietary fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Flax, sesame and oat grain cracker (30 g) has 134 calories. That works out to 445 calories per 100 g. It contains 17.3 g of carbs, 3.5 g of protein, 5.6 g of fat and 3.2 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Flax, sesame and oat grain cracker Nutrition Facts
Selected: 4 piece (medium) · 30 g
134
KCAL / 30G
Carbs
17.3g
· 6% DV
Protein
3.5g
· 7% DV
Fat
5.6g
· 7% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 10% · Fat 38%
Flax, sesame and oat grain cracker nutrition facts table · 4 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 17.3 g | 6% |
| Fiber | 3.2 g | 11% |
| 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 Flax, sesame and oat grain cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 134 kcal |
| 1 piece (mini) | 7.5 g | 33 kcal |
| 2 piece (small) | 15 g | 67 kcal |
| 1 serving (medium) | 30 g | 134 kcal |
| 1 cup (whole) | 35 g | 156 kcal |
| 6 piece (large) | 45 g | 200 kcal |
| 1 pack (small) | 45 g | 200 kcal |
| 8 piece (extra large) | 60 g | 267 kcal |
| 100 g | 100 g | 445 kcal |
Calculated from 445 calories per 100 g.
Frequently Asked Questions About Flax, sesame and oat grain cracker
What are flax, sesame and oat grain crackers made of?
Flax, sesame and oat grain crackers are crisp crackers made with a grain base and the named seeds and oats. Recipes vary by brand and may also include flour, oil, salt or other ingredients.
Are flax, sesame and oat grain crackers good for you?
They can be a useful crunchy snack because they provide fiber, but they are not automatically a balanced snack on their own. Pair flax, sesame and oat grain crackers with hummus, cheese or another protein-rich topping for a more filling option.
What do you eat with flax, sesame and oat grain crackers?
Flax, sesame and oat grain crackers go well with hummus, soft cheese, avocado, nut butter or dips. You can also serve them alongside soup or a salad when you want a crisp alternative to bread.
Can flax, sesame and oat grain crackers replace bread?
Flax, sesame and oat grain crackers can stand in for bread in some meals, but they are dry and brittle rather than soft or sliceable. Use them as a base for toppings or as a side, not as a direct sandwich-bread substitute.
How do you make flax, sesame and oat grain crackers at home?
You can make flax, sesame and oat grain crackers by combining oats, ground flaxseed and sesame with flour, water and a little oil to form a thin dough. Cut it into pieces and bake until dry and crisp.
How should you store flax, sesame and oat grain crackers after opening?
Store flax, sesame and oat grain crackers in an airtight container in a cool, dry place. Keeping moisture out helps preserve their crunch; a loosely folded packet can let the crackers soften quickly.
How long do flax, sesame and oat grain crackers last once opened?
The opened shelf life of flax, sesame and oat grain crackers varies with the product and storage conditions. Seal the packet well, follow its storage directions, and discard the crackers if their smell, appearance or texture changes.
Can you freeze flax, sesame and oat grain crackers?
You can freeze flax, sesame and oat grain crackers in a tightly sealed freezer-safe container, though freezing is usually unnecessary. Let them thaw while still sealed to limit condensation, which can make the crackers lose their crisp texture.
Are flax, sesame and oat grain crackers suitable for people with diabetes?
They may fit into a diabetes meal plan, but flax, sesame and oat grain crackers still contain carbohydrates. Consider what you eat with them and follow your own glucose-management plan; ask your clinician or dietitian if you need individual guidance.
Do flax, sesame and oat grain crackers help with weight loss?
Flax, sesame and oat grain crackers do not cause weight loss by themselves. Their fiber may help make a snack more satisfying, while calorie-dense toppings such as cheese or nut butter can substantially change the overall snack.
Flax, sesame and oat grain cracker Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Biotin
2.4µg · 8% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.69mg · 30% DV
Copper
0.19mg · 21% DV
Phosphorus
122mg · 17% DV
Selenium
8.4µg · 15% DV
Sodium
186mg · 8% DV
Potassium ⭐
99mg · 3% DV
Flax, sesame and oat grain cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flax, sesame and oat grain cracker
To burn the 134 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 Flax, sesame and oat grain cracker?
Flax, sesame and oat grain cracker is a crisp, savoury snack made from a grain-based dough with oats and seeds. Its toasted seed flavour and hearty crunch make it easy to serve at breakfast, alongside a bowl of soup, or as a snack with tea or coffee. It works well with cheese, hummus, sliced vegetables or a simple dip, and can stand in for bread when you want something crisp rather than soft.
It provides dietary fibre as well as carbohydrates and fat, so it can make a satisfying base for a small snack. Pair a few crackers with fresh vegetables and a protein-rich topping for a more balanced bite; for a lighter option, choose tomato or cucumber instead of a rich spread.
How Nutritious Is Flax, sesame and oat grain 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 Flax, sesame and oat grain 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 Flax, sesame and oat grain cracker Contain Allergens?
Contains these allergens:
Which Diets Is Flax, sesame and oat grain cracker Good For?
Vegan
✓ 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
Flax, sesame and oat grain cracker Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.38g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.