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Flaxseed Cracker Calories
Rich in omega-3, high fiber, low-carb snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Flaxseed Cracker (20 g) has 96 calories. That works out to 480 calories per 100 g. It contains 2.4 g of carbs, 3.2 g of protein, 7.6 g of fat and 3.6 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Flaxseed Cracker Nutrition Facts
Selected: 1 piece (medium) · 20 g
96
KCAL / 20G
Carbs
2.4g
· 1% DV
Protein
3.2g
· 6% DV
Fat
7.6g
· 10% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 14% · Fat 75%
Flaxseed Cracker nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 0.74 g | 4% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 3.6 g | 13% |
| Protein | 3.2 g | 6% |
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 1 Medium Flaxseed Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 96 kcal |
| 1 piece (small) | 10 g | 48 kcal |
| 1 slice (thin) | 15 g | 72 kcal |
| 1 slice (thick) | 25 g | 120 kcal |
| 1 serving (medium) | 30 g | 144 kcal |
| 1 piece (large) | 35 g | 168 kcal |
| 2 piece (double) | 40 g | 192 kcal |
| 1 serving (large) | 50 g | 240 kcal |
| 100 g | 100 g | 480 kcal |
| 1 pack (whole) | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Flaxseed Cracker
Are flaxseed crackers healthy?
Flaxseed crackers can be a nutritious, filling snack because they provide fiber and plant-based omega-3 fats. Recipes vary, though, so compare ingredient lists if you want to avoid extra salt, oil, or other additions.
What are flaxseed crackers made of?
Flaxseed crackers are usually made with whole or ground flaxseed, water, and seasonings. Some recipes add sesame, chia, or other ingredients, so the exact contents differ between homemade and packaged versions.
How do you make flaxseed crackers?
To make flaxseed crackers, mix flaxseed with water and seasonings, then let the seeds absorb the liquid. Spread the mixture thinly on a baking sheet and bake until dry and crisp; the time varies with the recipe and thickness.
Can flaxseed crackers replace bread?
Flaxseed crackers can replace bread for toppings or dips, but they are much thinner and more brittle than a slice of bread. Use them as a crunchy base for spreads rather than expecting them to hold a large or heavy sandwich filling.
What goes well with flaxseed crackers?
Flaxseed crackers pair well with hummus, cheese, avocado, or a thick yogurt dip. Add moist toppings just before eating so the crackers stay crisp, or serve them plain alongside soup or a snack plate.
How should you store flaxseed crackers?
Store flaxseed crackers in a tightly sealed, dry container away from heat and sunlight to keep them crisp. Once opened, protect them from moisture; if homemade crackers have not dried fully, refrigerate them and use them promptly.
Can flaxseed crackers cause bloating?
Yes, flaxseed crackers may cause gas or bloating, especially if you are not used to eating much fiber or have a large serving. Start with a small portion, increase gradually, and drink water with them.
Are flaxseed crackers good for weight loss?
Flaxseed crackers do not cause weight loss by themselves, but their fiber may help you feel full between meals. Keep portions in mind: their compact, crunchy texture can make it easy to eat more than intended.
Can people with diabetes eat flaxseed crackers?
Many people with diabetes can include flaxseed crackers in a meal plan, but ingredients and individual blood-glucose responses vary. Choose a portion that fits your monitoring and treatment plan, and ask your diabetes care team if you need personalized guidance.
Can you eat flaxseed crackers every day?
Yes, flaxseed crackers can be part of a daily diet if you enjoy them and tolerate their fiber. Vary your snacks rather than relying on one food, and increase your intake gradually if you are not used to high-fiber foods.
Flaxseed Cracker Vitamins & Minerals
Vitamins
Biotin
4µg · 13% DV
B1
0.12mg · 10% DV
Vitamin E
1.2mg · 8% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.5mg · 22% DV
Magnesium
76mg · 18% DV
Phosphorus
84mg · 12% DV
Potassium ⭐
110mg · 3% DV
Sodium
70mg · 3% DV
Flaxseed Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaxseed Cracker
To burn the 96 calories in 1 piece (medium) (20 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 Flaxseed Cracker?
A Flaxseed Cracker is a thin, crisp snack made mainly from whole or ground flaxseed, often mixed with water and seasonings before baking. It is a modern seed-based alternative to wheat crackers rather than a traditional dish tied to one particular cuisine; recipes and packaged versions may include other seeds or flavourings.
Its toasted, mildly nutty taste and firm crunch work well on their own or topped with cheese, hummus, avocado or sliced vegetables. It can also stand in for bread alongside soup or a salad. Flaxseed crackers are notably high in fibre and fat; per 100 g, they provide 18 g of fibre. For a lighter snack, keep the topping modest and add fresh vegetables.
How Nutritious Is Flaxseed Cracker?
Nutrient density
Very 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.
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 Flaxseed 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 Flaxseed Cracker Contain Allergens?
No known major allergens
Which Diets Is Flaxseed Cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Flaxseed Cracker Fat Profile
SATURATED
0.74g
MONOUNSATURATED
1.44g
POLYUNSATURATED
3.56g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.