Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Crunchy homemade seeded cracker rich in fiber and healthy fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 3.7 g | 13% |
| Protein | 4.9 g | 10% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 140 kcal |
| 1 piece (thin) | 8 g | 37 kcal |
| 1 piece (thick) | 12 g | 56 kcal |
| 2 piece (small) | 15 g | 70 kcal |
| 1 serving (small) | 25 g | 116 kcal |
| 1 serving (medium) | 40 g | 186 kcal |
| 6 piece (large) | 45 g | 209 kcal |
| 8 piece (extra large) | 60 g | 279 kcal |
| 1 serving (large) | 60 g | 279 kcal |
| 100 g | 100 g | 465 kcal |
Calculated from 465 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 140 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.
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.
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.
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.
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.
Contains these allergens:
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
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.
🥨
Seeded Cracker
470 kcal
🍘
Gluten-free seeded crackers
470 kcal
🥨
Thin seeded cracker
470 kcal
🍘
Whole wheat bran seeded cracker
100 kcal
🥨
Tirma Ambasak Light Seeded Cracker
390 kcal
🍘
Seeded cracker with sesame
470 kcal
🍘
Seeded cracker biscuit
472 kcal
🥨
Cracker
440 kcal
🥨
Salted Cracker
470 kcal
🐟🍪
Fish Cracker
470 kcal
🥨
Salted Stick Cracker
420 kcal
🧀🍪
Cheese cracker
480 kcal
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.