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Onion round crackers Calories
Savory, crispy snack cracker
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Onion round crackers (30 g) has 137 calories. That works out to 455 calories per 100 g. It contains 20.3 g of carbs, 2.6 g of protein, 5.2 g of fat and 0.9 g of fiber. Its 7.2 µg of Selenium covers 13% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Onion round crackers Nutrition Facts
Selected: 1 serving (medium) · 30 g
137
KCAL / 30G
Carbs
20.3g
· 7% DV
Protein
2.6g
· 5% DV
Fat
5.2g
· 7% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 8% · Fat 33%
Onion round crackers nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 0.9 g | 3% |
| 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 1 Serving of Onion round crackers?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 137 kcal |
| 4 piece (small) | 15 g | 68 kcal |
| 8 piece (medium) | 30 g | 137 kcal |
| 1 pack (small) | 40 g | 182 kcal |
| 12 piece (large) | 45 g | 205 kcal |
| 16 piece (extra large) | 60 g | 273 kcal |
| 1 pack (large) | 80 g | 364 kcal |
| 100 g | 100 g | 455 kcal |
Calculated from 455 calories per 100 g.
Frequently Asked Questions About Onion round crackers
How do onion round crackers differ from plain round crackers?
Onion round crackers have an onion flavor that plain round crackers do not, while both are crisp, round snacks. The strength of the onion taste varies by recipe, so some pair better with mild dips than strongly flavored toppings.
What are onion round crackers made of?
Recipes vary, but onion round crackers are commonly made with flour, oil, onion or onion flavoring, salt, and a raising agent. Packaged versions can use different ingredients and seasonings, so there is no single recipe for every brand.
How do you make onion round crackers at home?
Mix flour with finely grated or powdered onion, oil, and water to make a firm dough. Roll it thin, cut out rounds, and bake until crisp and lightly browned. Let the crackers cool fully before storing so trapped steam does not soften them.
What dips go well with onion round crackers?
Onion round crackers pair well with hummus, soft cheese, and cool yogurt-based dips. Their savory onion flavor also works with bean dips; choose a mild dip if you want the cracker’s seasoning to stand out.
How are store-bought onion round crackers different from homemade ones?
Store-bought onion round crackers are an ultra-processed food, while homemade crackers can be made from a shorter, simpler ingredient list. Packaged recipes vary, but making them at home lets you control the seasoning and texture.
How should you store onion round crackers after opening?
Keep onion round crackers in an airtight container in a cool, dry place after opening. Exposure to moisture makes them lose their crunch. Follow the package’s storage instructions and use the product within its stated date.
Can you freeze onion round crackers?
You can freeze onion round crackers, but it is usually unnecessary. Moisture during thawing can affect their crisp texture, so an airtight container in a dry cupboard is generally a better way to keep an opened pack crunchy.
Can onion round crackers be used as a crunchy topping?
Yes, crush onion round crackers and scatter them over casseroles, salads, or soups for a crisp topping. Their onion seasoning adds flavor as well as crunch, so taste the dish before adding extra salt.
Do onion round crackers raise blood sugar?
Yes, onion round crackers can raise blood sugar because the flour and starch in crackers are digested into glucose. If you have diabetes, consider the portion and what you eat with them; a dietitian can help with individual advice.
Do onion round crackers cause weight gain?
Onion round crackers do not cause weight gain on their own, but frequent large portions can add substantially to your overall food intake. Pairing a modest serving with a protein-rich food, such as cheese or hummus, can make a snack more satisfying.
Onion round crackers Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Folate
25.5µg · 6% DV
B2
0.07mg · 5% DV
Minerals
Selenium
7.2µg · 13% DV
Sodium
234mg · 10% DV
Manganese
0.22mg · 10% DV
Copper
0.05mg · 6% DV
Potassium ⭐
47mg · 1% DV
Onion round crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion round crackers
To burn the 137 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.
What is Onion round crackers?
Onion round crackers are crisp, savoury baked crackers made from dough seasoned with onion and other flavourings. They are a packaged snack rather than a traditional regional dish, and the onion taste can be mild or pronounced depending on the product.
Their crunchy texture makes them easy to nibble on their own, serve with drinks, or add to a snack board with cheese and fresh vegetables. They are mainly a carbohydrate-rich snack, with 455 calories per 100 g. For a lighter-feeling snack, keep the portion modest and pair a few crackers with sliced vegetables or a simple yogurt dip.
How Nutritious Is Onion round 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
Low
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 Onion round crackers Processed?
NOVA 4
Ultra-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 Onion round crackers Contain Allergens?
Contains these allergens:
Which Diets Is Onion round crackers Good For?
Vegan
✓ 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
Onion round crackers Fat Profile
SATURATED
0.72g
MONOUNSATURATED
2.13g
POLYUNSATURATED
1.77g
Omega 6:3 ratio 85.5:1
Above the ideal 4:1 (85.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.