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Gluten-free grain cracker Calories
Gluten-free, high-fiber, grain-based snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Gluten-free grain cracker (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 22.5 g of carbs, 2.1 g of protein, 3 g of fat and 2.1 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Gluten-free grain cracker Nutrition Facts
Selected: 3 piece (medium) · 30 g
126
KCAL / 30G
Carbs
22.5g
· 8% DV
Protein
2.1g
· 4% DV
Fat
3g
· 4% 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 72% · Protein 7% · Fat 21%
Gluten-free grain cracker nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.51 g | 3% |
| Trans fat | 0 g | |
| Sodium | 114 mg | 5% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 2.1 g | 8% |
| Protein | 2.1 g | 4% |
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 Gluten-free grain cracker?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 30 g | 126 kcal |
| 1 piece (small) | 10 g | 42 kcal |
| 1 serving (medium) | 25 g | 105 kcal |
| 1 pack (whole) | 40 g | 168 kcal |
| 1 cup (chopped) | 40 g | 168 kcal |
| 5 piece (large) | 50 g | 210 kcal |
| 2 pack (double) | 80 g | 336 kcal |
| 100 g | 100 g | 420 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Gluten-free grain cracker
What is a gluten-free grain cracker made of?
A gluten-free grain cracker is usually made with grains such as rice, corn, millet, or buckwheat, sometimes with seeds. Recipes vary by brand, so the ingredient list is the best way to see which grains and seasonings are used.
Are gluten-free grain crackers healthy?
A gluten-free grain cracker can fit into a balanced snack, especially when it contains whole grains or seeds. Pair it with hummus, yogurt, or another protein-rich topping for a more filling snack than crackers alone.
Can gluten-free grain crackers help with weight loss?
Gluten-free grain crackers do not cause weight loss on their own. They are easy to eat quickly, so pairing a portion with protein or a filling topping can make it easier to avoid turning a snack into a grazing session.
What should you eat with a gluten-free grain cracker?
A gluten-free grain cracker works well with hummus, cheese, avocado, nut butter, or sliced vegetables. Choose a topping that suits the cracker’s flavor and texture; soft spreads also help balance its crisp, dry bite.
Can a gluten-free grain cracker replace bread?
A gluten-free grain cracker can stand in for bread in some snacks, but it is not a direct substitute in every meal. Its crisp, crumbly texture makes it less suitable for sandwiches, while it works well as a base for spreads.
How do you keep a gluten-free grain cracker crisp after opening?
Keep a gluten-free grain cracker in an airtight container in a cool, dry place after opening. Moisture quickly softens crisp crackers, so seal the package between servings and keep it away from steam and damp cupboards.
Can you make a gluten-free grain cracker at home?
Yes, you can make a gluten-free grain cracker at home with gluten-free flour or ground grains, water, oil, and seasonings. Roll the dough thin for a crisp result, and use clean equipment to avoid cross-contact with gluten.
Can you serve a gluten-free grain cracker with soup?
Yes, a gluten-free grain cracker makes a crunchy side for soup. Serve it separately rather than leaving it in the bowl, since it softens quickly; diners can dip it just before eating.
Can you use a gluten-free grain cracker as a coating?
Yes, crushed gluten-free grain crackers can be used as a crunchy coating for vegetables, fish, or chicken. Crush them into even crumbs and press them onto the food before baking; check that the cracker’s seasonings suit the recipe.
Can you freeze a gluten-free grain cracker?
You can freeze a gluten-free grain cracker, but it usually does not need freezing because it is shelf-stable. If you do freeze it, seal it well and let it return to room temperature while still wrapped to limit moisture on the surface.
Gluten-free grain cracker Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B5
0.12mg · 2% DV
B3
0.36mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Manganese
0.33mg · 14% DV
Sodium
114mg · 5% DV
Phosphorus
33mg · 5% DV
Copper
0.04mg · 4% DV
Potassium ⭐
42mg · 1% DV
Gluten-free grain cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free grain cracker
To burn the 126 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 Gluten-free grain cracker?
A gluten-free grain cracker is a thin, crisp baked snack made from grain flours that do not contain gluten. The grains and seasonings vary by product; the flavour is often mild, with a dry, crunchy bite that works well as a base for toppings.
People commonly serve gluten-free grain crackers with cheese, dips or soup, or keep them on hand for a quick snack. They are mainly a source of carbohydrates, with 7 g of fibre per 100 g. Pair them with a protein-rich dip or topping to make a more sustaining snack, and check the package if you have specific dietary needs, since recipes vary.
How Nutritious Is Gluten-free 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 Gluten-free 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 Gluten-free grain cracker Contain Allergens?
No known major allergens
Which Diets Is Gluten-free grain cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-free grain cracker Fat Profile
SATURATED
0.51g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.