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Red Lentil Cracker Calories
Crunchy snack made from red lentils
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red Lentil Cracker (20 g) has 74 calories. That works out to 370 calories per 100 g. It contains 12 g of carbs, 3.6 g of protein, 1.2 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Red Lentil Cracker Nutrition Facts
Selected: 1 piece (medium) · 20 g
74
KCAL / 20G
Carbs
12g
· 4% DV
Protein
3.6g
· 7% DV
Fat
1.2g
· 2% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 20% · Fat 14%
Red Lentil Cracker nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 1.6 g | 6% |
| Protein | 3.6 g | 7% |
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 Red Lentil Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 74 kcal |
| 1 piece (small) | 10 g | 37 kcal |
| 1 serving (medium) | 30 g | 111 kcal |
| 1 piece (large) | 35 g | 130 kcal |
| 2 piece (double) | 40 g | 148 kcal |
| 5 piece (small) | 50 g | 185 kcal |
| 1 serving (large) | 50 g | 185 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (whole) | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Red Lentil Cracker
What are red lentil crackers made of?
Red lentil crackers are made with red lentil flour or lentils as a main ingredient, often combined with water, seasonings, and other flours or binders. The exact recipe varies by product, so the lentil content and texture are not identical across brands.
Are red lentil crackers healthy?
Red lentil crackers can be a convenient snack with protein and fibre from lentils, but the recipe matters. Salt, added oil, and flavourings vary between products, so compare those details if you are choosing between different crackers.
Do red lentil crackers taste like lentils?
Yes, red lentil crackers can have a mild earthy or nutty lentil flavour. Seasonings and added ingredients may make it more or less noticeable; plain varieties usually let the lentil taste come through more clearly.
How do you make red lentil crackers at home?
To make red lentil crackers at home, mix red lentil flour with water and seasonings into a spreadable batter. Spread it thinly on a lined tray and bake until dry and crisp, adjusting the time to suit your oven and the thickness.
Are red lentil crackers baked or fried?
Many red lentil crackers are baked, but the method depends on the product. Some recipes or products may use added oil or a different cooking process, so the name alone does not tell you exactly how a particular cracker was made.
What can you eat with red lentil crackers?
Red lentil crackers go well with dips such as hummus, salsa, or a yoghurt dip, and can also be topped with avocado or cheese. Add moist toppings shortly before serving so the crackers stay crisp.
Can red lentil crackers replace bread?
Red lentil crackers can stand in for bread as a crunchy base for toppings, but they do not work like soft bread for sandwiches or wraps. Pair them with a dip or topping when you want a more substantial snack.
How should you store red lentil crackers after opening?
Store red lentil crackers in an airtight container in a cool, dry place after opening. Exposure to moisture makes them lose their crunch; refrigeration is usually unnecessary and can expose them to extra moisture.
Why do red lentil crackers go soft?
Red lentil crackers usually go soft after absorbing moisture from the air. Seal the package or move the crackers to an airtight container soon after opening, and avoid leaving them uncovered while serving.
Do red lentil crackers cause bloating?
They can cause bloating in some people because lentils are legumes, though the response varies. If you are sensitive to legumes, start with a small amount and notice how you feel rather than eating several servings at once.
Red Lentil Cracker Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
Folate
22µg · 6% DV
B6
0.08mg · 5% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.16mg · 7% DV
Phosphorus
42mg · 6% DV
Iron
0.7mg · 4% DV
Sodium
84mg · 4% DV
Potassium ⭐
70mg · 2% DV
Red Lentil Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Lentil Cracker
To burn the 74 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 Red Lentil Cracker?
Red Lentil Cracker is a crisp snack made chiefly from red lentils, shaped into thin pieces and cooked or dried until crunchy. Rather than belonging to one traditional regional cuisine, it is a modern take on a savoury cracker using pulses as its main ingredient.
Its firm crunch and mild, earthy lentil flavour make it easy to eat on its own, with a dip, or alongside soup or a salad. It also works as a tea-time snack or an alternative to ordinary crackers. With 18 g of protein per 100 g, it has a more protein-forward profile than many crisp snacks. For a lighter pairing, serve it with fresh vegetables or a simple yoghurt-based dip.
How Nutritious Is Red Lentil 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 Red Lentil Cracker Processed?
NOVA 3
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 Red Lentil Cracker Contain Allergens?
No known major allergens
Which Diets Is Red Lentil Cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Red Lentil Cracker Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.