Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Pumpkin Seed Cracker Calories
High fiber, healthy fats, protein source
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Pumpkin Seed Cracker (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 12 g of carbs, 5.4 g of protein, 8.4 g of fat and 2.4 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Pumpkin Seed Cracker Nutrition Facts
Selected: 2 piece (medium) · 30 g
144
KCAL / 30G
Carbs
12g
· 4% DV
Protein
5.4g
· 11% DV
Fat
8.4g
· 11% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 15% · Fat 52%
Pumpkin Seed Cracker nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 2.4 g | 9% |
| Protein | 5.4 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Pieces of Pumpkin Seed Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 30 g | 144 kcal |
| 1 piece (thin) | 10 g | 48 kcal |
| 1 piece (small) | 15 g | 72 kcal |
| 1 piece (thick) | 20 g | 96 kcal |
| 1 serving (medium) | 25 g | 120 kcal |
| 3 piece (large) | 45 g | 216 kcal |
| 1 pack (medium) | 60 g | 288 kcal |
| 100 g | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Pumpkin Seed Cracker
Is a pumpkin seed cracker a healthy snack?
A pumpkin seed cracker can be a useful snack because it provides fibre, protein and fats. Some varieties are also salty, so pair it with fresh vegetables or plain yoghurt rather than relying on it as a complete snack.
What is a pumpkin seed cracker made of?
A pumpkin seed cracker is commonly made with flour, pumpkin seeds, water and oil. Recipes and brands may also include salt, herbs or other seeds, so the exact ingredients vary from one cracker to another.
What goes well with a pumpkin seed cracker?
A pumpkin seed cracker pairs well with cheese, hummus or a simple dip. For a lighter snack, serve it with sliced cucumber, tomato or other fresh vegetables; its savoury seed flavour also works on a cheese board.
How do you make a pumpkin seed cracker at home?
You can make a pumpkin seed cracker by mixing flour, water, a little oil and pumpkin seeds into a dough, then rolling it thin. Cut it into pieces and bake until crisp; seasonings and seed amounts depend on the recipe.
How should you store a pumpkin seed cracker after opening?
Store a pumpkin seed cracker in an airtight container in a cool, dry place. Moisture makes it lose its crunch, so seal the packet or transfer the crackers to a container soon after opening.
Can a pumpkin seed cracker replace bread?
A pumpkin seed cracker can stand in for bread with dips, cheese or toppings, but it is usually thinner and more brittle. Use it when you want a crisp base, rather than expecting it to work like a slice of bread in every meal.
Does a pumpkin seed cracker keep you full?
A pumpkin seed cracker can help with fullness because it contains fibre, protein and fat. For a more substantial snack, eat it with a protein-rich topping such as hummus or cheese instead of having crackers alone.
Can you freeze a pumpkin seed cracker?
Yes, you can freeze a pumpkin seed cracker in a tightly sealed freezer-safe container, although freezing may affect its crispness. Thaw it while still sealed to limit condensation, then briefly re-crisp it in the oven if needed.
Is a pumpkin seed cracker good for weight loss?
A pumpkin seed cracker does not cause weight loss by itself. Its fibre and protein can make it more filling than some snack options, but keep the serving moderate and add a low-energy topping such as fresh vegetables.
Can people with diabetes eat a pumpkin seed cracker?
People with diabetes can include a pumpkin seed cracker in a meal or snack, but its flour-based carbohydrates can affect blood glucose. Portion size and what you eat with it matter; ask your clinician or dietitian for individual guidance.
Pumpkin Seed Cracker Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
Biotin
2.1µg · 7% DV
B3
0.75mg · 5% DV
Vitamin E
0.66mg · 4% DV
Minerals
Copper
0.21mg · 23% DV
Phosphorus
102mg · 15% DV
Manganese
0.33mg · 14% DV
Magnesium
54mg · 13% DV
Sodium
126mg · 5% DV
Potassium ⭐
102mg · 3% DV
Pumpkin Seed Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Seed Cracker
To burn the 144 calories in 2 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 Pumpkin Seed Cracker?
A pumpkin seed cracker is a crisp, savoury cracker made with pumpkin seeds. The seeds bring a lightly toasted flavour and a pleasantly crunchy bite. Serve it as a snack on its own, or pair it with cheese, hummus or a dip; it also works on a grazing board or alongside soup. In Turkey, it can fit into breakfast or tea-time spreads, too.
With fibre, protein and fats, it can be more satisfying than a plain cracker. It provides 8 g of fibre per 100 g. For a lighter snack, enjoy a few with fresh vegetables or a yogurt-based dip.
How Nutritious Is Pumpkin Seed Cracker?
Nutrient density
Medium
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 Pumpkin 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 Pumpkin Seed Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Pumpkin Seed 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
Pumpkin Seed Cracker Fat Profile
SATURATED
1.26g
MONOUNSATURATED
3.24g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 123:1
Above the ideal 4:1 (123:1).
Compare Pumpkin Seed Cracker
Foods Similar to Pumpkin Seed Cracker
Have another question about Pumpkin Seed Cracker?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.