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Sugar-free oat crackers Calories
Sugar-free oat crackers, fiber-containing processed snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Sugar-free oat crackers (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 20.1 g of carbs, 2.6 g of protein, 4.2 g of fat and 2.3 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Sugar-free oat crackers Nutrition Facts
Selected: 5 piece (medium) · 30 g
129
KCAL / 30G
Carbs
20.1g
· 7% DV
Protein
2.6g
· 5% DV
Fat
4.2g
· 5% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 8% · Fat 29%
Sugar-free oat crackers nutrition facts table · 5 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 20.1 g | 7% |
| Fiber | 2.3 g | 8% |
| Protein | 2.6 g | 5% |
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 Sugar-free oat crackers?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 30 g | 129 kcal |
| 2 piece (small) | 12 g | 52 kcal |
| 1 pack (mini) | 25 g | 108 kcal |
| 1 cup (whole) | 35 g | 151 kcal |
| 1 serving (medium) | 40 g | 172 kcal |
| 8 piece (large) | 48 g | 206 kcal |
| 1 pack (small) | 50 g | 215 kcal |
| 10 piece (extra large) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Sugar-free oat crackers
Are sugar-free oat crackers healthy?
Sugar-free oat crackers can be a convenient, fibre-containing snack, but “sugar-free” does not automatically mean nutritious or suitable for unlimited eating. They are processed, and the amount of salt and fat varies between recipes and products.
Can people with diabetes eat sugar-free oat crackers?
Yes, but sugar-free oat crackers can still raise blood glucose because they contain carbohydrates. Portion size and what you eat with them matter. If you use medication or have a specific glucose target, ask your diabetes care professional how they fit your plan.
Are sugar-free oat crackers good for weight loss?
Sugar-free oat crackers do not cause weight loss on their own. Their fibre may help make a snack more satisfying, but crackers are easy to eat in larger portions; pairing them with a protein-rich food can make the snack more filling.
What ingredients are in sugar-free oat crackers?
Sugar-free oat crackers commonly contain oats or oat flour, another flour, oil, and salt. Recipes differ, and some include seeds, seasonings, or sweeteners. There is no single standard ingredient list for this type of cracker.
Do sugar-free oat crackers contain artificial sweeteners?
Some sugar-free oat crackers contain sweeteners, while others are simply savoury and have none. “Sugar-free” describes the sugar claim, not a specific recipe, so the ingredients vary by product; sugar-free does not necessarily mean sweetened.
How do you make sugar-free oat crackers at home?
You can make sugar-free oat crackers by mixing oat flour with flour, water, a little oil, and salt, then rolling the dough thin. Cut it into pieces and bake until crisp; herbs, spices, or seeds add flavour without sugar.
What goes well with sugar-free oat crackers?
Sugar-free oat crackers pair well with hummus, cheese, avocado, or a savoury bean dip. Adding a protein-rich topping can make them more satisfying than eating them alone, and fresh vegetables provide a crisp contrast.
How should you store sugar-free oat crackers after opening?
Store sugar-free oat crackers in an airtight container in a cool, dry cupboard. Exposure to humidity makes them lose their crunch. If they become slightly soft, a brief warming in the oven may help crisp them up again.
Can sugar-free oat crackers replace bread?
Sugar-free oat crackers can stand in for bread occasionally, such as under cheese or a savoury topping, but they are thinner and less suited to making a substantial sandwich. Pair them with filling toppings rather than relying on crackers alone.
Are sugar-free oat crackers suitable for children?
Sugar-free oat crackers can be an occasional snack for children, but the sugar-free claim does not make them a special children’s food. Choose a less salty option when possible, and supervise young children while they eat crunchy crackers.
Sugar-free oat crackers Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
0.84mg · 5% DV
Biotin
1.2µg · 4% DV
B5
0.18mg · 4% DV
Minerals
Manganese
0.48mg · 21% DV
Phosphorus
66mg · 9% DV
Sodium
156mg · 7% DV
Copper
0.06mg · 7% DV
Potassium ⭐
72mg · 2% DV
Sugar-free oat crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free oat crackers
To burn the 129 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 Sugar-free oat crackers?
Sugar-free oat crackers are a packaged baked snack made from dough containing oats, rolled thin and baked until crisp. They are convenient for a quick bite at home or on the go, and can be served with tea, alongside soup, or as part of a simple snack plate. Their toasted grain flavour and crunchy texture pair well with cheese, hummus or sliced vegetables. They contain 7.5 g of fibre per 100 g, but are also carbohydrate-rich, so the “sugar-free” label does not mean they are low in carbohydrates.
For a lighter snack, keep the portion modest and add fresh vegetables or a protein-rich topping rather than eating them on their own.
How Nutritious Is Sugar-free oat crackers?
Nutrient density
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.
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 Sugar-free oat crackers 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 Sugar-free oat crackers Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free oat crackers Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sugar-free oat crackers Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.83g
POLYUNSATURATED
0.93g
Omega 6:3 ratio 43.5:1
Above the ideal 4:1 (43.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.