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light, crunchy, with black seed and quinoa
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Light crackers with black seed and quinoa (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 20.4 g of carbs, 3 g of protein, 3.6 g of fat and 2.4 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 30 g
129
KCAL / 30G
Carbs
20.4g
· 7% DV
Protein
3g
· 6% DV
Fat
3.6g
· 5% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 10% · Fat 25%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 3 g | 6% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 6 g | 26 kcal |
| 3 piece (small) | 18 g | 77 kcal |
| 1 ounce (medium) | 28 g | 120 kcal |
| 5 piece (medium) | 30 g | 129 kcal |
| 1 pack (mini) | 30 g | 129 kcal |
| 8 piece (large) | 48 g | 206 kcal |
| 10 piece (extra large) | 60 g | 258 kcal |
| 1 pack (triple) | 90 g | 387 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
They can fit into a balanced snack, but they are not a complete meal on their own. Pair them with a protein-rich food such as yogurt, cheese, or hummus for a more satisfying option.
They do not cause weight loss by themselves. Having a planned serving with a filling topping can make them part of a weight-management routine; eating straight from the packet makes portions harder to keep track of.
They are crunchy, with the distinctive, slightly peppery aroma of black seed. Quinoa adds a different texture, while the overall flavor depends on the cracker’s seasoning and recipe.
Try them with hummus, soft cheese, avocado, or sliced vegetables. Their crunch works well with creamy toppings, and adding a protein-rich topping makes the crackers more filling than eating them plain.
Serve them on a snack plate with cheese, olives, or vegetables, or use them as a crisp base for small bites. Add moist toppings just before eating so the crackers stay crunchy.
Black seed gives the crackers a pronounced, aromatic flavor that is often described as peppery or slightly bitter. Its taste can stand out, so pair the crackers with mild toppings if you prefer a gentler snack.
Quinoa contributes a distinct texture and a mild, earthy taste. The exact amount and form can vary by recipe, so the crackers may not have the same quinoa flavor or texture across different products.
Seal the packet tightly or transfer the crackers to an airtight container, then keep them somewhere cool and dry. Exposure to air and humidity quickly takes away their crispness.
Yes, but freezing is usually unnecessary and moisture during thawing can make them lose their crunch. An airtight container in a dry cupboard is generally a better way to keep an opened packet crisp.
They can stand in for bread occasionally as a crunchy base for toppings, but they may not feel as satisfying as a bread-based meal. Add a substantial topping, such as egg, cheese, or hummus.
Vitamins
B1
0.11mg · 9% DV
B3
1.14mg · 7% DV
Biotin
1.2µg · 4% DV
Folate
14.4µg · 4% DV
Minerals
Manganese
0.33mg · 14% DV
Selenium
5.4µg · 10% DV
Phosphorus
63mg · 9% DV
Sodium
195mg · 8% DV
Potassium ⭐
72mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 129 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.
Light crackers with black seed and quinoa are crisp, savoury crackers made with dough that includes quinoa and black seed, also known as nigella. They have a dry, crunchy bite, with the seed lending a distinctive, gently earthy aroma and the quinoa adding a little texture.
They work as a quick snack or as a base for cheese, hummus, or sliced vegetables; they can also be served alongside soup or a salad. Their nutrition is mainly carbohydrate-based, with some protein and fibre—8 g of fibre per 100 g. Pairing a few crackers with a protein-rich topping makes for a more substantial snack.
Low
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 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.
Contains these allergens:
Vegan
— Not 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
SATURATED
0.48g
MONOUNSATURATED
0.84g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.