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Homemade Seed Cracker Calories
Source of fiber, healthy fats, and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Homemade Seed Cracker (30 g) has 158 calories. That works out to 525 calories per 100 g. It contains 7.2 g of carbs, 6 g of protein, 12.3 g of fat and 4.2 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Homemade Seed Cracker Nutrition Facts
Selected: 4 piece (medium) · 30 g
158
KCAL / 30G
Carbs
7.2g
· 3% DV
Protein
6g
· 12% DV
Fat
12.3g
· 16% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 15% · Fat 67%
Homemade Seed Cracker nutrition facts table · 4 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 123 mg | 5% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 4.2 g | 15% |
| Protein | 6 g | 12% |
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 4 Pieces of Homemade Seed Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 158 kcal |
| 2 piece (thin) | 15 g | 79 kcal |
| 3 piece (small) | 22 g | 116 kcal |
| 1 serving (medium) | 30 g | 158 kcal |
| 5 piece (large) | 40 g | 210 kcal |
| 1 serving (large) | 45 g | 236 kcal |
| 6 piece (thick) | 50 g | 263 kcal |
| 1 cup (whole) | 55 g | 289 kcal |
| 100 g | 100 g | 525 kcal |
Calculated from 525 calories per 100 g.
Frequently Asked Questions About Homemade Seed Cracker
How do you make homemade seed crackers?
Homemade seed crackers are made by mixing seeds with water and seasonings, spreading the mixture thinly, and baking it until dry. Ground flax or chia can help bind the seeds. Making them from basic ingredients at home keeps them minimally processed.
What holds homemade seed crackers together without flour?
A gel made from chia or ground flax and water can bind homemade seed crackers without flour. Let the mixture thicken before combining it with the other seeds, then press it firmly into an even layer so the crackers hold together after baking.
Why do homemade seed crackers fall apart?
Homemade seed crackers often fall apart when the mixture lacks a binder, is spread unevenly, or is not pressed firmly onto the tray. A chia or flax gel can help hold the seeds together, and scoring the sheet before baking makes cleaner pieces.
How do you get homemade seed crackers extra crispy?
For crisp homemade seed crackers, spread the mixture into a thin, even layer and bake until the moisture has evaporated. Let the sheet cool fully before breaking it into pieces; warm crackers can seem soft even when they will crisp as they cool.
How should you store homemade seed crackers?
Cool homemade seed crackers completely, then keep them in an airtight container in a cool, dry place. Sealing them while warm traps steam and makes them lose their crunch. Discard crackers that become moldy or show signs of spoilage.
Can you freeze homemade seed crackers?
Yes, homemade seed crackers can be frozen in an airtight container once fully cool. Thaw them while still sealed to limit condensation. If they soften after thawing, a brief spell in the oven can help restore some crispness.
What do you serve with homemade seed crackers?
Homemade seed crackers pair well with hummus, cheese, dips, or sliced vegetables, and can also be eaten plain. Add moist toppings just before serving so they do not soften the crackers.
Are homemade seed crackers healthy?
Homemade seed crackers can be a nourishing snack because seeds provide fiber, plant protein, and unsaturated fats. They are also energy-dense, so pairing a modest serving with fruit or vegetables makes for a more varied snack.
Are homemade seed crackers suitable for people with diabetes?
Homemade seed crackers can fit into a diabetes meal plan, but the amount of carbohydrate varies with the seeds and any added ingredients. Count the portion as part of the meal or snack, and follow your clinician’s advice if you use medication that affects blood sugar.
Can homemade seed crackers replace bread?
Homemade seed crackers can replace bread for some snacks or toppings, but they are not a one-for-one nutritional substitute for every meal. Their dry, crunchy texture works well with spreads, while a meal may still need other foods for variety and fullness.
Homemade Seed Cracker Vitamins & Minerals
Vitamins
B1
0.17mg · 14% DV
Biotin
3.6µg · 12% DV
B3
1.53mg · 10% DV
Vitamin E
1.41mg · 9% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.72mg · 31% DV
Phosphorus
216mg · 31% DV
Magnesium
117mg · 28% DV
Potassium ⭐
183mg · 5% DV
Sodium
123mg · 5% DV
Homemade Seed Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade Seed Cracker
To burn the 158 calories in 4 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 Homemade Seed Cracker?
Homemade Seed Cracker is made by combining seeds—often a mix such as sesame, sunflower or flax—with water and, if desired, seasonings, then spreading the mixture thinly and baking it until crisp. There is no single regional recipe: the seed blend and flavourings vary with what a home cook has on hand.
Its toasted, crunchy bite works well with cheese, hummus or dips, or simply as a snack with tea. Seeds make it a concentrated source of fibre, plant protein and fats; it provides 14 g of fibre per 100 g. Because it is rich and filling, serve a few pieces with fresh vegetables or a lighter dip for a balanced snack.
How Nutritious Is Homemade Seed Cracker?
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
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 Homemade Seed Cracker 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 Seed Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Homemade Seed Cracker Good For?
Vegan
✓ 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 Seed Cracker Fat Profile
SATURATED
1.26g
MONOUNSATURATED
2.73g
POLYUNSATURATED
6.84g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.