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Sesame Cracker Calories
Crispy snack with sesame, contains fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Sesame Cracker (30 g) has 149 calories. That works out to 495 calories per 100 g. It contains 17.4 g of carbs, 3.3 g of protein, 6.6 g of fat and 1.7 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Sesame Cracker Nutrition Facts
Selected: 3 piece (medium) · 30 g
149
KCAL / 30G
Carbs
17.4g
· 6% DV
Protein
3.3g
· 7% DV
Fat
6.6g
· 8% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 9% · Fat 42%
Sesame Cracker nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 17.4 g | 6% |
| Fiber | 1.7 g | 6% |
| Protein | 3.3 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 3 Pieces of Sesame Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 30 g | 149 kcal |
| 1 piece (small) | 10 g | 50 kcal |
| 2 piece (small) | 20 g | 99 kcal |
| 1 serving (medium) | 25 g | 124 kcal |
| 5 piece (large) | 50 g | 248 kcal |
| 1 pack (whole) | 60 g | 297 kcal |
| 100 g | 100 g | 495 kcal |
| 10 piece (jumbo) | 100 g | 495 kcal |
Calculated from 495 calories per 100 g.
Frequently Asked Questions About Sesame Cracker
What is a sesame cracker made of?
A sesame cracker is a thin, crisp baked snack made with sesame seeds and usually a flour-based dough. Recipes may also use oil, water, salt, or seasonings, so the exact ingredients vary by recipe and product.
How do you make sesame crackers at home?
You can make sesame crackers by mixing a simple dough, rolling it thin, adding sesame seeds, cutting it into pieces, and baking until crisp. Keeping the dough evenly thin helps the crackers bake at a similar rate.
Are sesame crackers the same as sesame snaps?
No, sesame crackers are usually savory, flour-based baked snacks, while sesame snaps are typically sweet brittle made by binding sesame seeds with sugar or syrup. Their ingredients, texture, and usual ways of serving them differ.
What can you eat with sesame crackers?
Sesame crackers go well with cheese, hummus, dips, or sliced vegetables. Their crisp texture works as a base for toppings, and serving them with a dip can make a simple snack more filling.
How should you store sesame crackers to keep them crisp?
Store sesame crackers in an airtight container in a cool, dry place once they have cooled completely. Moisture makes them lose their crunch, so reseal the package promptly after serving.
Why did my sesame crackers turn soft?
Sesame crackers usually turn soft after absorbing moisture from the air or being sealed before they cooled. If they are otherwise fresh, warming them briefly in a low oven and cooling them fully may restore some crispness.
Can you make sesame crackers without flour?
Yes, sesame crackers can be made without flour by pressing seeds and other ingredients into a thin mixture and baking it until crisp. These versions have a different texture from the flour-based crackers commonly sold in stores.
Are sesame crackers healthy?
Sesame crackers can contribute fiber and unsaturated fats from sesame, but they are still an easy-to-overeat snack and recipes vary in salt and refined flour. Pairing a modest portion with a protein-rich dip makes a more satisfying snack.
Do sesame crackers raise blood sugar?
Yes, sesame crackers can raise blood sugar because they contain carbohydrates, particularly when made with flour. The response varies with portion size and what you eat alongside them; people managing diabetes should follow their individualized meal plan.
Can sesame crackers replace bread?
Sesame crackers can replace bread for a topping or dip, but they are thinner and more brittle, so they may not work as a direct substitute for a sandwich. Choose a sturdy cracker if you plan to add moist toppings.
Sesame Cracker Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B6
0.11mg · 6% DV
B3
0.93mg · 6% DV
B2
0.06mg · 5% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.33mg · 14% DV
Calcium
102mg · 10% DV
Phosphorus
63mg · 9% DV
Sodium
168mg · 7% DV
Potassium ⭐
54mg · 2% DV
Sesame Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sesame Cracker
To burn the 149 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 Sesame Cracker?
A sesame cracker is a thin, crisp baked snack made from dough scattered or mixed with sesame seeds. It is enjoyed in Turkey and also fits easily into the wider tradition of crackers served as a quick bite or alongside a meal. The toasted seeds give it a nutty aroma and a satisfying crunch.
In Turkey, it is often nibbled with tea or served with cheese and olives; elsewhere, it works well on a snack plate or with dips. It is relatively energy-dense and provides some fibre, so a modest portion can make a handy snack. Pair it with fresh vegetables or yogurt for a more filling bite.
How Nutritious Is Sesame Cracker?
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 Sesame 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 Sesame Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Sesame Cracker 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
Sesame Cracker Fat Profile
SATURATED
0.96g
MONOUNSATURATED
2.28g
POLYUNSATURATED
2.43g
Omega 6:3 ratio 72:1
Above the ideal 4:1 (72:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.