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Oat flaxseed cracker Calories
Crunchy snack with oats, flaxseed, fiber, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Oat flaxseed cracker (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 15.6 g of carbs, 3.9 g of protein, 6.6 g of fat and 3 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Oat flaxseed cracker Nutrition Facts
Selected: 4 piece (medium) · 30 g
141
KCAL / 30G
Carbs
15.6g
· 6% DV
Protein
3.9g
· 8% DV
Fat
6.6g
· 8% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 11% · Fat 44%
Oat flaxseed cracker nutrition facts table · 4 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 3 g | 11% |
| Protein | 3.9 g | 8% |
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 4 Pieces of Oat flaxseed cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 141 kcal |
| 2 piece (small) | 15 g | 71 kcal |
| 1 cup (chopped) | 40 g | 188 kcal |
| 6 piece (large) | 45 g | 212 kcal |
| 1 pack (mini) | 50 g | 235 kcal |
| 10 piece (jumbo) | 75 g | 353 kcal |
| 100 g | 100 g | 470 kcal |
| 1 pack (large) | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Oat flaxseed cracker
What is an oat flaxseed cracker made of?
Oats and flaxseed are its defining ingredients. Depending on the recipe or brand, an oat flaxseed cracker may also contain flour, oil, salt, or other seeds, so the exact recipe can vary.
How do you make an oat flaxseed cracker at home?
Yes, you can make an oat flaxseed cracker at home by mixing oats and flaxseed with water and the other ingredients in your recipe, spreading the mixture thinly, and baking until crisp. An even layer helps it bake consistently.
What toppings go well on an oat flaxseed cracker?
An oat flaxseed cracker pairs well with hummus, soft cheese, avocado, or sliced vegetables. Add moist toppings just before serving so the cracker stays crisp rather than softening as it sits.
How should you store an oat flaxseed cracker after opening?
Store an oat flaxseed cracker in an airtight container in a cool, dry place away from direct sunlight. Sealing it promptly after opening helps keep out moisture and preserve its crunch.
Can you make a soft oat flaxseed cracker crisp again?
Yes, you can briefly warm a soft oat flaxseed cracker in a low oven, then let it cool completely. Do not eat it if it has mold, an off smell, or other signs of spoilage.
Can an oat flaxseed cracker be used instead of breadcrumbs?
Yes, crush an oat flaxseed cracker into coarse crumbs and use it to coat vegetables or add crunch to a topping. Its oat-and-flax flavor will come through, so it may taste different from plain breadcrumbs.
Is an oat flaxseed cracker a good side for soup?
Yes, an oat flaxseed cracker works as a crunchy side for soup. You can also break it over the soup, but add it at the table so it does not become soggy before you eat.
Can an oat flaxseed cracker replace toast?
An oat flaxseed cracker can take the place of toast when you want a crisp base for toppings, but it is smaller and more brittle. Use a sturdy topping and add it just before eating.
Does an oat flaxseed cracker keep you full?
An oat flaxseed cracker may make a snack more filling because it contains fiber and can be paired with protein-rich foods. Try it with hummus or cheese rather than relying on crackers alone for a substantial snack.
Can people with diabetes eat an oat flaxseed cracker?
People with diabetes may include an oat flaxseed cracker in a meal plan, but its carbohydrate content can affect blood glucose. If you use glucose-lowering medication or follow an individualized plan, ask your clinician or dietitian how to fit it in.
Oat flaxseed cracker Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
Biotin
1.8µg · 6% DV
B5
0.18mg · 4% DV
B2
0.04mg · 3% DV
Minerals
Manganese
0.66mg · 29% DV
Copper
0.12mg · 13% DV
Phosphorus
78mg · 11% DV
Magnesium
33mg · 8% DV
Sodium
120mg · 5% DV
Potassium ⭐
102mg · 3% DV
Oat flaxseed cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat flaxseed cracker
To burn the 141 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.
What is Oat flaxseed cracker?
An oat flaxseed cracker is a crisp baked snack made with oats and flaxseed. It is a modern, convenient take on a savoury cracker rather than a dish tied to one particular regional tradition. The oats give it a hearty grain flavour, while flaxseed adds a gently nutty note and a pleasantly crunchy texture.
Enjoy it on its own, or serve it with cheese, hummus, or a bowl of soup; it also works well as a simple snack with tea or coffee. It is a source of fibre, with 10 g per 100 g, and is relatively energy-dense because of its seeds. For a lighter snack, pair a few crackers with fresh vegetables or a modest portion of a dip.
How Nutritious Is Oat flaxseed 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 Oat flaxseed 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 Oat flaxseed cracker Contain Allergens?
Contains these allergens:
Which Diets Is Oat flaxseed cracker Good For?
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
Oat flaxseed cracker Fat Profile
SATURATED
0.66g
MONOUNSATURATED
1.35g
POLYUNSATURATED
2.46g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.