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Gluten-free seed and grain cracker Calories
A crunchy cracker made with seeds and gluten-free grains, providing fiber and unsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Gluten-free seed and grain cracker (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 18 g of carbs, 3.6 g of protein, 5.7 g of fat and 3 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Gluten-free seed and grain cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
114
KCAL / 30G
Carbs
18g
· 7% DV
Protein
3.6g
· 7% DV
Fat
5.7g
· 7% DV
Fiber
3g
· 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%
Gluten-free seed and grain cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 3.6 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 1 Serving of Gluten-free seed and grain cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 114 kcal |
| 1 piece (small) | 10 g | 38 kcal |
| 2 piece (medium) | 20 g | 76 kcal |
| 1 ounce (medium) | 28 g | 106 kcal |
| 3 piece (large) | 30 g | 114 kcal |
| 1 pack (small) | 30 g | 114 kcal |
| 1 cup (medium) | 45 g | 171 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Gluten-free seed and grain cracker
Are gluten-free seed and grain crackers healthy?
Gluten-free seed and grain crackers can be a useful snack because seeds and grains contribute fibre and unsaturated fats. They are still a packaged cracker, so pair them with a filling topping such as hummus or cheese rather than treating them as a complete meal.
What are gluten-free seed and grain crackers made of?
Gluten-free seed and grain crackers are made with gluten-free grains and seeds, often alongside water, oil, and ingredients that bind the mixture. The exact grains, seeds, and proportions vary by recipe, so the texture and flavour differ between products.
How do you make gluten-free seed and grain crackers at home?
Yes, you can make gluten-free seed and grain crackers at home by mixing gluten-free flour or grains with seeds and enough water to form a spreadable dough. Spread it evenly and bake until crisp; an even layer helps prevent some parts from burning while others stay soft.
Why do gluten-free seed and grain crackers crumble?
Gluten-free seed and grain crackers may crumble if their mixture is too dry or lacks enough binding, or if homemade crackers are moved before cooling. Let them cool fully before handling; when making them, add water gradually until the mixture holds together.
How should you store gluten-free seed and grain crackers after opening?
Store opened gluten-free seed and grain crackers in an airtight container in a cool, dry place. Moisture makes them lose their crunch, so reseal the pack or transfer the crackers to a container after each serving.
Can gluten-free seed and grain crackers be used instead of bread?
Yes, gluten-free seed and grain crackers can stand in for bread when you want a crunchy base for toppings. They are less suitable for sandwiches, but work well with spreads, sliced cheese, or other toppings added just before eating.
Are gluten-free seed and grain crackers safe for people with coeliac disease?
Not automatically: a gluten-free recipe does not by itself rule out cross-contact during manufacturing. People with coeliac disease should choose products clearly labelled gluten-free and check the manufacturer’s handling information; if uncertain, ask their healthcare professional.
Can people with diabetes eat gluten-free seed and grain crackers?
Yes, people with diabetes can include gluten-free seed and grain crackers if the portion fits their meal plan. Gluten-free does not mean carbohydrate-free; having them with a protein-rich topping such as cheese or hummus can make a snack more satisfying.
Do gluten-free seed and grain crackers help with weight loss?
They do not cause weight loss on their own, but the seeds and fibre may make gluten-free seed and grain crackers more filling than a low-fibre snack. Portion them onto a plate, since it is easy to keep eating from a large pack.
What dips go well with gluten-free seed and grain crackers?
Hummus, bean dip, and thick yoghurt-based dips pair well with gluten-free seed and grain crackers. Their crunch and seeded flavour suit creamy dips; serve the crackers separately until eating so they do not soften.
Gluten-free seed and grain cracker Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Vitamin E
0.9mg · 6% DV
B3
0.9mg · 6% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.18mg · 20% DV
Phosphorus
120mg · 17% DV
Magnesium
54mg · 13% DV
Sodium
150mg · 7% DV
Potassium ⭐
105mg · 3% DV
Gluten-free seed and 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 seed and grain cracker
To burn the 114 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 Gluten-free seed and grain cracker?
A gluten-free seed and grain cracker is a thin, crisp snack made with seeds such as sesame, flax or sunflower, alongside gluten-free grains or grain-like ingredients such as rice, corn or buckwheat. Recipes vary by brand. Its toasted, nutty flavour and crunchy texture make it easy to serve with dips, cheese or sliced vegetables; it is also a handy alternative to bread alongside soup or salad. In many places, people enjoy crackers as a snack or part of a light lunch, often with hummus or another spread. Seeds contribute fibre and unsaturated fats, and this cracker provides 10 g of fibre per 100 g. Add a protein-rich topping to make it more filling.
How Nutritious Is Gluten-free seed and 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 seed and 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 seed and grain cracker Contain Allergens?
No known major allergens
Which Diets Is Gluten-free seed and 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 seed and grain cracker Fat Profile
SATURATED
0.96g
MONOUNSATURATED
2.1g
POLYUNSATURATED
2.13g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.