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Homemade Seed Crackers Calories
Rich in fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Homemade Seed Crackers (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 6 g of carbs, 5.4 g of protein, 11.4 g of fat and 3.9 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Homemade Seed Crackers Nutrition Facts
Selected: 1 serving (medium) · 30 g
144
KCAL / 30G
Carbs
6g
· 2% DV
Protein
5.4g
· 11% DV
Fat
11.4g
· 15% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 15% · Fat 69%
Homemade Seed Crackers nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 3.9 g | 14% |
| Protein | 5.4 g | 11% |
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 Homemade Seed Crackers?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 144 kcal |
| 1 piece (mini) | 6 g | 29 kcal |
| 2 piece (small) | 12 g | 58 kcal |
| 4 piece (medium) | 24 g | 115 kcal |
| 6 piece (large) | 36 g | 173 kcal |
| 1 serving (large) | 45 g | 216 kcal |
| 1 cup (whole) | 55 g | 264 kcal |
| 100 g | 100 g | 480 kcal |
| 1 pack (whole) | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Homemade Seed Crackers
What are homemade seed crackers made of?
Homemade seed crackers are usually made from a mix of seeds, water, and seasonings. Chia or ground flax can help bind the mixture, while sesame, pumpkin, and sunflower seeds add crunch. Recipes vary, so the exact seed blend is flexible.
How do you make homemade seed crackers?
To make homemade seed crackers, mix seeds with water and seasonings, let the mixture thicken, then spread it thinly on a baking sheet and bake until dry and crisp. Score the sheet before baking if you want neat, even pieces.
Why do homemade seed crackers crumble?
Homemade seed crackers crumble when the mixture has too little binder or is cut before it has cooled. Let chia or flax absorb the water before spreading the mixture, and allow the baked sheet to cool fully before breaking it into crackers.
How do you keep homemade seed crackers crispy?
Keep homemade seed crackers crisp by baking them until thoroughly dry and cooling them completely before storage. Seal them in an airtight container away from moisture. If they soften, briefly reheat them in the oven and let them cool again.
Can you freeze homemade seed crackers?
Yes, homemade seed crackers can be frozen. Cool them completely first, then store them in a sealed freezer-safe container with parchment between layers. Thaw them at room temperature; if they lose some crunch, briefly warm them in the oven and cool before serving.
Do you need to soak seeds for homemade seed crackers?
Usually, you do not need to soak every seed separately for homemade seed crackers. The recipe’s water hydrates chia or flax and helps bind the mix; letting the combined mixture rest before baking gives those seeds time to thicken it.
What can you serve with homemade seed crackers?
Homemade seed crackers pair well with hummus, soft cheese, avocado, or a vegetable dip. Their crisp, nutty texture also works with soup or a snack board; add moist toppings just before eating so the crackers do not soften.
Can homemade seed crackers replace regular crackers?
Yes, homemade seed crackers can replace regular crackers as a crunchy base for dips, spreads, and toppings. They are often denser and more fragile, so use smaller amounts of topping and handle them gently when serving.
Are homemade seed crackers good for you?
Homemade seed crackers can be a nourishing snack because seeds provide fiber and unsaturated fats. They are also energy-dense, so pairing a modest portion with vegetables or another satisfying food can make them more balanced as a snack.
How do you stop homemade seed crackers from burning?
To stop homemade seed crackers from burning, spread the mixture evenly and check the thinner edges as they bake; they can brown before the center dries. Remove finished pieces as needed, then return thicker sections to the oven until crisp.
Homemade Seed Crackers Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.44mg · 9% DV
Folate
36µg · 9% DV
Biotin
2.4µg · 8% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.72mg · 31% DV
Phosphorus
207mg · 30% DV
Magnesium
102mg · 24% DV
Sodium
156mg · 7% DV
Potassium ⭐
186mg · 5% DV
Homemade Seed Crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade Seed Crackers
To burn the 144 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 Homemade Seed Crackers?
Homemade Seed Crackers are thin, crisp crackers made by combining seeds—often varieties such as flax, sunflower, pumpkin or sesame—and baking the mixture. There is no single regional recipe; home cooks vary the seed blend and seasonings to suit what they have on hand.
They have a toasted, nutty flavour and a satisfying crunch. Serve them as a snack, alongside soup, or with dips and cheese; they also work well on a breakfast or lunch board. Their seeds make them rich in fibre and fats, so a small handful can feel filling. For a lighter pairing, try them with sliced vegetables or a fresh, yoghurt-based dip.
How Nutritious Is Homemade Seed Crackers?
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 Seed Crackers 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 Crackers Contain Allergens?
Contains these allergens:
Which Diets Is Homemade Seed Crackers 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 Crackers Fat Profile
SATURATED
1.23g
MONOUNSATURATED
2.46g
POLYUNSATURATED
6.54g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.