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Homemade cracker (flaxseed, chia, egg) Calories
High fiber, omega-3, protein source, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Homemade cracker (flaxseed, chia, egg) (20 g) has 86 calories. That works out to 430 calories per 100 g. It contains 4.4 g of carbs, 3.2 g of protein, 6 g of fat and 2.6 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Homemade cracker (flaxseed, chia, egg) Nutrition Facts
Selected: 1 piece (medium) · 20 g
86
KCAL / 20G
Carbs
4.4g
· 2% DV
Protein
3.2g
· 6% DV
Fat
6g
· 8% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 15% · Fat 64%
Homemade cracker (flaxseed, chia, egg) nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 64 mg | 3% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 3.2 g | 6% |
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 Medium Homemade cracker (flaxseed, chia, egg)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 86 kcal |
| 1 piece (small) | 10 g | 43 kcal |
| 1 piece (thin) | 15 g | 65 kcal |
| 1 piece (large) | 35 g | 151 kcal |
| 2 piece (medium) | 40 g | 172 kcal |
| 1 serving (medium) | 50 g | 215 kcal |
| 3 piece (medium) | 60 g | 258 kcal |
| 1 serving (large) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (whole) | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Homemade cracker (flaxseed, chia, egg)
How do you make homemade flaxseed, chia and egg crackers?
Mix the flaxseed, chia and egg into a thick batter, spread it in a thin, even layer on a lined tray, and bake until dry and crisp. Let the sheet cool before breaking or cutting it so the crackers hold together better.
Why do homemade flaxseed, chia and egg crackers fall apart?
Homemade flaxseed, chia and egg crackers often crumble when the mixture has not bound well or the layer is too thick. Give the seeds time to absorb moisture, spread the batter evenly, and let the baked sheet cool fully before breaking it into pieces.
How do you make homemade flaxseed, chia and egg crackers crispy?
Spread homemade flaxseed, chia and egg crackers thinly so moisture can escape during baking. Cool them completely on a rack before storing; trapped steam can soften crackers that are sealed while still warm.
Should you grind the flaxseed for homemade flaxseed, chia and egg crackers?
No, grinding the flaxseed is not essential for homemade flaxseed, chia and egg crackers. Ground flax blends into the batter and can help it bind, while whole seeds give a more noticeable crunch. Adjust the mixture if the texture changes.
Can you make homemade flaxseed, chia and egg crackers without eggs?
Yes, but homemade flaxseed, chia and egg crackers may be more fragile without egg, which helps bind the seeds. Chia gel can work as a binder, though the batter may need careful spreading and the crackers should cool completely before handling.
How long do homemade flaxseed, chia and egg crackers last?
Homemade flaxseed, chia and egg crackers keep their crispness best in an airtight container in a cool, dry place after they have cooled completely. Moisture makes them soften, so avoid storing them warm or near steam.
Can you freeze homemade flaxseed, chia and egg crackers?
Yes, freeze homemade flaxseed, chia and egg crackers once they are fully cool, in an airtight container. After thawing, briefly warming them in the oven can help restore their crisp texture.
Do you need to soak chia seeds for homemade flaxseed, chia and egg crackers?
No, soaking chia seeds beforehand is not required for homemade flaxseed, chia and egg crackers. Chia absorbs moisture and forms a gel, so resting the mixed batter briefly can help the seeds bind it together.
What can you eat with homemade flaxseed, chia and egg crackers?
Homemade flaxseed, chia and egg crackers pair well with hummus, cheese, avocado or a savory dip. Add moist toppings just before eating so the crackers do not lose their crispness.
Are homemade flaxseed, chia and egg crackers good for weight loss?
Homemade flaxseed, chia and egg crackers do not cause weight loss on their own. Their fiber and protein can help with fullness, but they are energy-dense, so portion size and what you eat alongside them still matter.
Homemade cracker (flaxseed, chia, egg) Vitamins & Minerals
Vitamins
Biotin
3µg · 10% DV
Vitamin E
1.5mg · 10% DV
B1
0.1mg · 8% DV
B12
0.16µg · 7% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.26mg · 11% DV
Magnesium
36mg · 9% DV
Phosphorus
58mg · 8% DV
Sodium
64mg · 3% DV
Potassium ⭐
82mg · 2% DV
Homemade cracker (flaxseed, chia, egg) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade cracker (flaxseed, chia, egg)
To burn the 86 calories in 1 piece (medium) (20 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 Homemade cracker (flaxseed, chia, egg)?
Homemade cracker (flaxseed, chia, egg) is made by mixing flax and chia seeds with egg, then baking the mixture into crisp pieces. The seeds give it a lightly nutty flavour and a distinctive crunch, while the egg helps hold the mixture together.
Serve it with cheese, olives or sliced vegetables at breakfast, or alongside soup and dips as a snack. It supplies fibre, plant-based omega-3 fats and protein, with relatively little carbohydrate compared with many grain-based crackers. For a lighter topping, try fresh vegetables or a modest amount of soft cheese rather than a rich spread.
How Nutritious Is Homemade cracker (flaxseed, chia, egg)?
Nutrient density
High
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 Homemade cracker (flaxseed, chia, egg) Processed?
NOVA 2
Minimally 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 Homemade cracker (flaxseed, chia, egg) Contain Allergens?
Contains these allergens:
Which Diets Is Homemade cracker (flaxseed, chia, egg) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Homemade cracker (flaxseed, chia, egg) Fat Profile
SATURATED
0.76g
MONOUNSATURATED
1.5g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.