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Diet crackers Calories
Light savory cracker, relatively low sugar, source of carbohydrates
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Diet crackers (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 20.7 g of carbs, 2.7 g of protein, 3.6 g of fat and 2.1 g of fiber. Its 0.3 mg of Manganese covers 12% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Diet crackers Nutrition Facts
Selected: 1 serving (medium) · 30 g
129
KCAL / 30G
Carbs
20.7g
· 8% DV
Protein
2.7g
· 5% DV
Fat
3.6g
· 5% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 9% · Fat 25%
Diet crackers nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 2.1 g | 8% |
| Protein | 2.7 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 1 Serving of Diet crackers?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 4 g | 17 kcal |
| 5 piece (small) | 20 g | 86 kcal |
| 1 cup (shredded) | 25 g | 108 kcal |
| 10 piece (large) | 40 g | 172 kcal |
| 1 pack (small) | 45 g | 194 kcal |
| 1 pack (double) | 90 g | 387 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Diet crackers
Do diet crackers help you lose weight?
Not by themselves. They can be convenient to portion, but eating a large amount or adding generous spreads can make a snack much more substantial. Pairing a modest serving with protein may make it more satisfying.
Are diet crackers a healthy snack?
They can fit into a balanced snack, but the word “diet” does not make them a complete food. Try them with fruit, vegetables, or a protein-rich topping rather than relying on crackers alone.
Can diet crackers replace bread?
Yes, occasionally, but they are not automatically an equivalent swap in every meal. Use them as the carbohydrate part of a meal and include other foods, such as vegetables and a protein source.
Can people with diabetes eat diet crackers?
Often, yes, but diet crackers still contain carbohydrates and can affect blood glucose. Portion size and the rest of the meal matter; ask your clinician or dietitian how to fit them into your individual plan.
What can you put on diet crackers to make them more filling?
Try hummus, nut butter, cottage cheese, or sliced egg, depending on your preferences and dietary needs. A protein-rich topping makes crackers a more substantial snack than eating them plain.
How should you store diet crackers after opening?
Seal the package tightly and keep it in a cool, dry cupboard. Exposure to air and moisture makes crackers lose their crispness; an airtight container is useful if the original package will not close securely.
Can you use diet crackers instead of breadcrumbs?
Yes. Crush them finely and use the crumbs to coat food or bind a mixture, but expect a different flavor and texture from plain breadcrumbs. Since crackers may already be seasoned, taste the mixture before adding extra salt.
Are diet crackers a good snack before exercise?
They can provide carbohydrates for a light pre-workout snack, especially when you do not want a heavy meal. For longer-lasting fullness, add a small protein-containing topping; choose a timing and portion that feel comfortable while exercising.
Can you eat diet crackers at night?
Yes, eating them at night is generally fine. If you are hungry, have a portion with a filling topping rather than turning the crackers into an unplanned, prolonged snack.
What is the difference between diet crackers and regular crackers?
There is no single recipe that defines all diet crackers. Ingredients and nutrition can vary by product, and the word “diet” does not guarantee fewer calories than a regular cracker; compare the products rather than relying on the name.
Diet crackers Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.26mg · 8% DV
B2
0.05mg · 4% DV
Folate
16.5µg · 4% DV
Minerals
Manganese
0.27mg · 12% DV
Sodium
234mg · 10% DV
Selenium
5.4µg · 10% DV
Phosphorus
42mg · 6% DV
Potassium ⭐
54mg · 2% DV
Diet crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Diet crackers
To burn the 129 calories in 1 serving (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 Diet crackers?
Diet crackers are thin, crisp savoury biscuits sold as a convenient packaged snack. The name suggests a lighter-style cracker, but it does not by itself mean the product is intended for weight loss or a particular diet. They are ready to eat straight from the pack and can also stand in for bread alongside a simple meal.
Their dry, crunchy texture and mild savoury taste work well with cheese, hummus, sliced vegetables or a cup of tea. They are mainly a source of carbohydrates, with 69 g per 100 g, and are relatively low in sugar. For a more sustaining snack, pair a modest portion with a protein-rich topping rather than eating them on their own.
How Nutritious Is Diet crackers?
Nutrient density
Low
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 Diet crackers 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 crackers Contain Allergens?
Contains these allergens:
Which Diets Is Diet crackers Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Diet crackers Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.23g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.