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High-protein puffed cracker Calories
High-protein crunchy snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of High-protein puffed cracker (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 13.5 g of carbs, 8.4 g of protein, 3 g of fat and 1.8 g of fiber. Its 78 mg of Phosphorus covers 11% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
High-protein puffed cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
117
KCAL / 30G
Carbs
13.5g
· 5% DV
Protein
8.4g
· 17% DV
Fat
3g
· 4% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 29% · Fat 24%
High-protein puffed cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 1.8 g | 6% |
| Protein | 8.4 g | 17% |
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 High-protein puffed cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 117 kcal |
| 1 piece (mini) | 5 g | 20 kcal |
| 3 piece (small) | 15 g | 59 kcal |
| 1 cup (shredded) | 20 g | 78 kcal |
| 1 pack (small) | 25 g | 98 kcal |
| 6 piece (medium) | 30 g | 117 kcal |
| 1 pack (medium) | 40 g | 156 kcal |
| 10 piece (large) | 50 g | 195 kcal |
| 2 serving (double) | 60 g | 234 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About High-protein puffed cracker
What is a high-protein puffed cracker?
A high-protein puffed cracker is a crisp snack formulated to contain more protein than a standard cracker. Its ingredients and texture vary by product; the protein may come from legumes, grains, soy, or added protein ingredients.
Are high-protein puffed crackers healthy?
High-protein puffed crackers can be a convenient way to add protein to a snack, but they are not automatically a balanced meal. Pairing them with vegetables, fruit, or a protein-rich dip can make the snack more satisfying.
How are high-protein puffed crackers made?
High-protein puffed crackers are made by shaping and baking or puffing a mixture formulated with protein-rich ingredients. The exact grains, legumes, and production method vary by brand, so products can differ noticeably in flavor and crunch.
What gives high-protein puffed crackers their protein?
The protein in high-protein puffed crackers can come from ingredients such as soy, legumes, grains, or added protein concentrates. The source depends on the recipe, so check the ingredient list if you want to know what a particular product uses.
How are high-protein puffed crackers different from regular crackers?
High-protein puffed crackers are formulated to provide more protein, and their airy, puffed texture may differ from the denser crunch of regular crackers. Flavor and texture vary, so the distinction is not identical across brands.
Can high-protein puffed crackers help with weight loss?
High-protein puffed crackers do not cause weight loss on their own. Their protein may help make a snack more filling, but portion size and toppings matter; calorie-dense dips can quickly make the snack more substantial.
Are high-protein puffed crackers suitable for people with diabetes?
High-protein puffed crackers are not automatically suitable for everyone with diabetes. They still contain carbohydrates, and the effect on blood glucose depends on the product, portion, and what you eat with it; a dietitian can help fit them into your plan.
What can you eat with high-protein puffed crackers?
High-protein puffed crackers go well with hummus, cottage cheese, yogurt-based dips, or sliced vegetables. Add wet toppings just before eating to keep the crackers crisp.
How should you store high-protein puffed crackers after opening?
Store high-protein puffed crackers in an airtight container in a cool, dry place after opening. Moisture can make them lose their crunch; follow the package directions and discard them if their appearance or smell changes.
Are high-protein puffed crackers a good pre-workout snack?
High-protein puffed crackers can work as a convenient pre-workout snack, but protein alone may not provide the quick fuel you want before exercise. For a longer or harder session, pair them with a carbohydrate-rich food such as fruit.
High-protein puffed cracker Vitamins & Minerals
Vitamins
B3
1.14mg · 7% DV
Biotin
1.8µg · 6% DV
B1
0.07mg · 6% DV
B6
0.07mg · 4% DV
Minerals
Phosphorus
78mg · 11% DV
Manganese
0.21mg · 9% DV
Sodium
186mg · 8% DV
Selenium
4.2µg · 8% DV
Potassium ⭐
72mg · 2% DV
High-protein puffed cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein puffed cracker
To burn the 117 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 High-protein puffed cracker?
High-protein puffed cracker is a packaged, crisp snack made by puffing a grain-based mixture and boosting its protein content. The exact grains and protein sources vary by product, but the airy, brittle texture makes it lighter to bite than a dense cracker. It is usually eaten straight from the pack, and works well with dips, cheese or sliced vegetables as part of a snack plate or packed lunch.
With 28 g of protein per 100 g, it offers more protein than many conventional crackers, though it is still a snack rather than a complete meal. Pair it with vegetables and a yoghurt-based dip for a more satisfying option, or check the serving size if you are keeping track of portions.
How Nutritious Is High-protein puffed 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
High
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 High-protein puffed 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 High-protein puffed cracker Contain Allergens?
Contains these allergens:
Which Diets Is High-protein puffed 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
High-protein puffed cracker Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.78g
POLYUNSATURATED
1.05g
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.