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Thin, crisp, irregularly cut golden-brown crackers are scattered on a plate, their rough surfaces densely dotted with sesame, flax, and other small seeds.
●Low GI
⚡High Potassium
💪High Protein

Homemade seeded cracker Calories

Crunchy homemade seeded cracker rich in fiber and healthy fats.

CALORIES · 100 G

465kcal

GI

35low

POTASSIUM · 100 G

410mg

FIBER · 100 G

12.4g

Quick answer

4 piece (medium) of Homemade seeded cracker (30 g) has 140 calories. That works out to 465 calories per 100 g. It contains 6.5 g of carbs, 4.9 g of protein, 10.5 g of fat and 3.7 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Homemade seeded cracker Nutrition Facts

Selected: 4 piece (medium) · 30 g

140

KCAL / 30G

Carbs

6.5g

· 2% DV

Protein

4.9g

· 10% DV

Fat

10.5g

· 13% DV

Fiber

3.7g

· 13% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 19% · Protein 14% · Fat 67%

Homemade seeded cracker nutrition facts table · 4 piece (medium) (30 g)

NutrientAmount% DV
Calories140 kcal
Total fat10.5 g13%
Saturated fat1.17 g6%
Trans fat0 g
Sodium126 mg5%
Total carbohydrate6.5 g2%
Fiber3.7 g13%
Protein4.9 g10%

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 seeded cracker?

ServingAmountCalories
4 piece (medium)30 g140 kcal
1 piece (thin)8 g37 kcal
1 piece (thick)12 g56 kcal
2 piece (small)15 g70 kcal
1 serving (small)25 g116 kcal
1 serving (medium)40 g186 kcal
6 piece (large)45 g209 kcal
8 piece (extra large)60 g279 kcal
1 serving (large)60 g279 kcal
100 g100 g465 kcal

Calculated from 465 calories per 100 g.

Frequently Asked Questions About Homemade seeded cracker

How do you make a homemade seeded cracker?

A homemade seeded cracker is made by mixing seeds with water and a binder, spreading the mixture thinly, then baking until dry and crisp. Score the sheet before baking so you can break it into even pieces once it has cooled.

Why does a homemade seeded cracker fall apart?

A homemade seeded cracker usually crumbles when the mixture lacks a binder or is spread unevenly. Letting chia or ground flax absorb water before baking helps hold the seeds together; pressing the mixture firmly into a thin, even layer also makes sturdier crackers.

How do you make homemade seeded crackers extra crispy?

To make a homemade seeded cracker crisp, spread the mixture thinly and bake it until its moisture has evaporated. Let it cool completely before judging the texture, since it often firms up as it cools; if needed, return it to the oven to dry further.

What seeds can you use in a homemade seeded cracker?

A homemade seeded cracker can include sesame, sunflower, pumpkin, chia, or flax seeds. Combining larger seeds with smaller ones gives the crackers varied texture, while chia or ground flax can also help bind the mixture when mixed with water.

How should you store homemade seeded crackers?

Store a homemade seeded cracker only after it has cooled completely, in an airtight container in a dry place. Trapping steam while the crackers are warm makes them lose their crunch; if they soften, briefly reheat them and cool them uncovered.

Can you freeze homemade seeded crackers?

Yes, a homemade seeded cracker can be frozen once fully cooled and packed airtight. Thaw the pieces uncovered so condensation does not soften them, then briefly warm them in the oven if they need their crisp texture back.

What can you serve with a homemade seeded cracker?

A homemade seeded cracker pairs well with hummus, cheese, avocado, or a savory dip. Its firm, crunchy texture also works as a base for small toppings; add moist spreads just before serving so the crackers do not become soggy.

Can you make a homemade seeded cracker without flour?

Yes, a homemade seeded cracker can be made without flour if the seeds are bound with water and a gel-forming ingredient such as chia or ground flax. Spread the mixture thinly and evenly, since a flour-free sheet can be fragile before it cools.

Is a homemade seeded cracker a filling snack?

A homemade seeded cracker can be filling because seeds provide fibre, fat, and protein, and its crunch encourages slower eating. Pairing a few crackers with a protein-rich topping can make a more substantial snack than eating them alone.

Can you prepare homemade seeded cracker mixture ahead of time?

Yes, you can mix the ingredients for a homemade seeded cracker ahead and let them rest briefly so the seeds absorb water and bind. If the mixture thickens too much before baking, stir in a little water until it spreads easily.

Homemade seeded cracker Vitamins & Minerals

Vitamins

B1

0.13mg · 11% DV

Biotin

2.7µg · 9% DV

B3

1.23mg · 8% DV

B6

0.11mg · 6% DV

Minerals

Copper

0.25mg · 28% DV

Manganese

0.63mg · 27% DV

Phosphorus

156mg · 22% DV

Magnesium

86mg · 20% DV

Sodium

126mg · 5% DV

Potassium ⭐

123mg · 4% DV

Homemade seeded cracker Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

2.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Homemade seeded cracker

To burn the 140 calories in 4 piece (medium) (30 g):

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

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 seeded cracker?

Homemade seeded cracker is made by pressing a mixture of seeds into a thin layer and baking it until crisp. Recipes vary, but may include flax, sunflower or sesame seeds, with other ingredients used to help bind the mixture. It has a crunchy texture and a toasted, nutty flavour. Serve it as a snack, alongside cheese or dips, or with soup; it also works well on a breakfast or lunch board. Seeds make it a substantial source of fibre, protein and fats, with 12.4 g of fibre per 100 g. Because it is energy-dense, pair a few crackers with fresh vegetables or a lighter dip for a balanced snack.

How Nutritious Is Homemade seeded cracker?

Nutrient density

High

72/ 100

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

54/ 100

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 seeded 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 seeded cracker Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame yes

Which Diets Is Homemade seeded cracker Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Homemade seeded cracker Fat Profile

SATURATED

1.17g

MONOUNSATURATED

2.73g

POLYUNSATURATED

5.58g

⚖️

Omega 6:3 ratio 1.9:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.