1 serving (medium) of Protein cracker (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 13.8 g of carbs, 7.2 g of protein, 4.2 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 52 (medium), so it raises blood sugar at a moderate pace.

Protein cracker Nutrition Facts

Selected: 100 g

410

KCAL / 100G

Carbs

46g

· 17% DV

Protein

24g

· 48% DV

Fat

14g

· 18% DV

Fiber

· 29% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 45% · Protein 24% · Fat 31%

Protein cracker Vitamins & Minerals

Vitamins

4.2mg · 26% DV

0.28mg · 23% DV

Biotin

6µg · 20% DV

0.19mg · 15% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

290mg · 41% DV

Selenium

18µg · 33% DV

Sodium

620mg · 27% DV

How Nutritious Is Protein cracker?

Nutrient density

Medium

39/ 100

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

High

60/ 100

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.

Protein cracker Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Protein cracker

To burn the 410 calories in 100 g:

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Protein 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 Protein cracker Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame yes

Which Diets Is Protein cracker 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

Protein cracker Fat Profile

SATURATED

1.8g

MONOUNSATURATED

4.6g

POLYUNSATURATED

4.1g

⚖️

Omega 6:3 ratio 31.7:1

Above the ideal 4:1 (31.7:1).

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Foods Similar to Protein cracker

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

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290 kcal

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Waffle

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🍟

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🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Protein cracker

How many calories and how much protein are in protein crackers?

Protein crackers provide 410 calories and 24 g of protein per 100 g. The same serving contains 46 g of carbohydrates, 14 g of fat, and 8 g of fiber.

What is the glycemic index of protein crackers, and are they suitable for a vegetarian diet?

Protein crackers have a glycemic index of 52. They are suitable for omnivore, vegetarian, and flexitarian diets, but contain gluten, soy, and sesame.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 23, 2026