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Nut and seed cracker Calories
Source of fiber, plant protein, and unsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Nut and seed cracker (30 g) has 153 calories. That works out to 510 calories per 100 g. It contains 8.7 g of carbs, 4.8 g of protein, 11.1 g of fat and 3.6 g of fiber. Its 0.3 mg of Copper covers 35% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Nut and seed cracker Nutrition Facts
Selected: 5 piece (medium) · 30 g
153
KCAL / 30G
Carbs
8.7g
· 3% DV
Protein
4.8g
· 10% DV
Fat
11.1g
· 14% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 12% · Fat 65%
Nut and seed cracker nutrition facts table · 5 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 11.1 g | 14% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 3.6 g | 13% |
| Protein | 4.8 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.
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How Many Calories in 5 Pieces of Nut and seed cracker?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 30 g | 153 kcal |
| 1 piece (mini) | 5 g | 26 kcal |
| 2 piece (thin) | 12 g | 61 kcal |
| 3 piece (small) | 18 g | 92 kcal |
| 1 serving (medium) | 30 g | 153 kcal |
| 8 piece (large) | 48 g | 245 kcal |
| 10 piece (extra large) | 60 g | 306 kcal |
| 100 g | 100 g | 510 kcal |
| 1 pack (whole) | 100 g | 510 kcal |
Calculated from 510 calories per 100 g.
Frequently Asked Questions About Nut and seed cracker
What is a nut and seed cracker made of?
A nut and seed cracker is usually made from chopped or ground nuts and seeds, with a binder such as water, egg, or oil depending on the recipe. Seasonings and other ingredients vary between homemade versions and brands.
How do you make nut and seed crackers at home?
To make nut and seed crackers, mix nuts and seeds with a suitable binder, spread the mixture thinly on a tray, and bake until crisp. An even layer helps the crackers cook uniformly and makes them easier to portion.
How should you store nut and seed crackers?
Store nut and seed crackers in an airtight container in a cool, dry place after they have cooled completely. Exposure to moisture makes them lose their crunch; follow the package directions for a commercially packaged product.
What goes well with a nut and seed cracker?
A nut and seed cracker pairs well with dips, soft cheese, hummus, or sliced vegetables. Its crisp texture makes it useful for scooping thicker toppings, though a delicate cracker may break if heavily loaded.
Can nut and seed crackers replace bread?
Nut and seed crackers can stand in for bread when serving cheese, spreads, or dips, but they are not as flexible as bread for sandwiches. Their crisp, brittle texture means they can crack under heavier toppings.
Can you use nut and seed crackers as a breadcrumb substitute?
Yes, crush nut and seed crackers and use the crumbs as a topping for casseroles or vegetables, or as a coating. Their seasonings and salt can affect the finished dish, so taste the crumbs before adding more seasoning.
Are homemade nut and seed crackers different from store-bought ones?
Yes, homemade nut and seed crackers let you choose the nuts, seeds, thickness, and seasonings. Store-bought versions may use different binders or flavorings, so their texture and taste can vary from one product to another.
Are nut and seed crackers a filling snack?
Yes, nut and seed crackers can make a satisfying snack because they provide fiber, protein, and fats. Pairing them with yogurt, cheese, or another substantial topping can make the snack more sustaining than crackers alone.
Can nut and seed crackers help with weight loss?
Nut and seed crackers do not cause weight loss by themselves. Their fiber and protein may help with fullness, but they are also energy-dense, so keeping the serving modest can make them easier to fit into a weight-loss plan.
Can you freeze nut and seed crackers?
Yes, nut and seed crackers can be frozen in an airtight container. Keep the container closed while they thaw to limit moisture; if they soften, briefly warming them in the oven can help restore their crispness.
Nut and seed cracker Vitamins & Minerals
Vitamins
Vitamin E
2.4mg · 16% DV
Biotin
3.6µg · 12% DV
B1
0.14mg · 12% DV
B3
1.44mg · 9% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.66mg · 29% DV
Phosphorus
186mg · 27% DV
Magnesium
93mg · 22% DV
Sodium
165mg · 7% DV
Potassium ⭐
156mg · 5% DV
Nut and seed cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nut and seed cracker
To burn the 153 calories in 5 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.
What is Nut and seed cracker?
Nut and seed cracker is a crisp, often savoury snack made with nuts and seeds mixed into a cracker dough. Rather than belonging to one particular regional tradition, it is a versatile style of cracker whose flavour and texture vary with the ingredients used.
It works well as a snack on its own or with cheese, hummus and other dips; it can also add crunch to a simple lunch or a grazing board. Its nuts and seeds make it a source of fibre, plant protein and unsaturated fats, with 12 g of fibre per 100 g. The ingredients make it relatively energy-dense, so a modest portion alongside fresh vegetables is a practical choice if you want a lighter snack.
How Nutritious Is Nut and seed 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
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 Nut and seed 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 Nut and seed cracker Contain Allergens?
Contains these allergens:
Which Diets Is Nut and seed cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Nut and seed cracker Fat Profile
SATURATED
1.23g
MONOUNSATURATED
3.84g
POLYUNSATURATED
4.56g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.