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Grain-Based Snack Calories
A processed snack made from grain flour or grains, often containing salt and added oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Grain-Based Snack (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 21.9 g of carbs, 0.9 g of protein, 1.2 g of fat and 1.5 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Grain-Based Snack Nutrition Facts
Selected: 1 serving (medium) · 30 g
123
KCAL / 30G
Carbs
21.9g
· 8% DV
Protein
0.9g
· 2% DV
Fat
1.2g
· 2% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 86% · Protein 4% · Fat 10%
Grain-Based Snack nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 21.9 g | 8% |
| Fiber | 1.5 g | 5% |
| Protein | 0.9 g | 2% |
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 Grain-Based Snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 123 kcal |
| 1 piece (small) | 5 g | 21 kcal |
| 1 cup (medium) | 25 g | 103 kcal |
| 1 ounce (medium) | 28.4 g | 116 kcal |
| 1 pack (small) | 35 g | 144 kcal |
| 1 cup (large) | 40 g | 164 kcal |
| 1 serving (large) | 50 g | 205 kcal |
| 1 pack (large) | 75 g | 308 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Grain-Based Snack
Are grain-based snacks healthy?
Not necessarily; being made from grain does not guarantee that a snack is nutritious. Some grain-based snacks use refined flour and contain added salt or oil, while options made with whole grains and less salt can be a better everyday choice.
Can grain-based snacks help with weight loss?
They can fit into a weight-loss plan, but they are not especially filling for everyone. Grain-based snacks are easy to eat quickly, so portioning some into a bowl instead of snacking from a large bag can help prevent mindless overeating.
Do grain-based snacks raise blood sugar?
Yes, grain-based snacks made mainly with refined flour can raise blood sugar, since they contain readily digested carbohydrates. Pairing them with a protein-containing food, such as yogurt or nuts, makes a more balanced snack than eating them alone.
What are grain-based snacks made of?
Grain-based snacks can be made from flour or whole grains such as corn, wheat, rice, or oats. Manufacturers may add oil, salt, and seasonings, and the grain and production method determine whether the finished snack is crisp, puffed, or dense.
How are puffed grain-based snacks made?
Many puffed grain-based snacks are made by heating and pressurizing a grain mixture, then forcing it through a small opening so it expands. Other types are baked or toasted, so not every grain-based snack is made the same way.
Are grain-based snacks the same as potato chips?
No. Grain-based snacks are made primarily from grain flour or grains, while potato chips are made from potato. Both can be salty and crunchy, but their ingredients and texture vary by product, so one is not automatically a healthier choice.
How do you keep grain-based snacks crispy after opening?
Seal grain-based snacks in an airtight container or clip the package closed and keep it somewhere cool and dry. Exposure to moisture makes them lose their crunch; if they soften, brief reheating in an oven may help restore the texture.
Can you make grain-based snacks at home?
Yes. Mix grain flour with water and seasonings, roll the dough thin, cut it into pieces, and bake until crisp. Homemade grain-based snacks let you choose the seasoning and use less added salt or oil than some packaged versions.
Are grain-based snacks more filling than popcorn?
Not always. Popcorn is a whole-grain food when prepared from plain kernels, while grain-based snacks range from airy puffs to dense crackers. The ingredients and texture affect how filling each feels, so the category alone does not determine satiety.
What can you eat with grain-based snacks?
Grain-based snacks pair well with hummus, salsa, or a yogurt-based dip. Adding a dip with protein or fiber can make them a more substantial snack; strongly salted dips may make an already salty snack less suitable for frequent eating.
Grain-Based Snack Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
0.75mg · 5% DV
B2
0.04mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Sodium
210mg · 9% DV
Manganese
0.17mg · 7% DV
Phosphorus
35mg · 5% DV
Selenium
2.4µg · 4% DV
Potassium ⭐
53mg · 2% DV
Grain-Based Snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grain-Based Snack
To burn the 123 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 Grain-Based Snack?
A Grain-Based Snack is a broad category covering crackers, puffs and similar bites made from grain flour or whole grains such as corn, wheat or rice. Salt, oil and seasonings may be added, and the shape and texture vary by product.
It is commonly eaten between meals, packed for travel or served alongside a drink. In many places, it can also be paired with cheese, dips or fresh vegetables. It is mainly a source of carbohydrates, with 5 g of fibre per 100 g. For a more balanced snack, keep the portion modest and pair it with something filling, such as yogurt or hummus.
How Nutritious Is Grain-Based Snack?
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
Low
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 Grain-Based Snack 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 Grain-Based Snack Contain Allergens?
Contains these allergens:
Which Diets Is Grain-Based Snack Good For?
Vegan
✓ 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
Grain-Based Snack Fat Profile
SATURATED
0.96g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 31.2:1
Above the ideal 4:1 (31.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.