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Pumpkin seed crackers Calories
High fiber, healthy fats, gluten-free option
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Pumpkin seed crackers (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 9.6 g of carbs, 5.4 g of protein, 9.6 g of fat and 2.7 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
Pumpkin seed crackers Nutrition Facts
Selected: 4 piece (medium) · 30 g
144
KCAL / 30G
Carbs
9.6g
· 3% DV
Protein
5.4g
· 11% DV
Fat
9.6g
· 12% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 15% · Fat 59%
Pumpkin seed crackers nutrition facts table · 4 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.74 g | 9% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 2.7 g | 10% |
| 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.
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How Many Calories in 4 Pieces of Pumpkin seed crackers?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 144 kcal |
| 1 piece (mini) | 7 g | 34 kcal |
| 2 piece (small) | 15 g | 72 kcal |
| 1 serving (small) | 25 g | 120 kcal |
| 6 piece (large) | 45 g | 216 kcal |
| 1 pack (medium) | 50 g | 240 kcal |
| 8 piece (extra large) | 60 g | 288 kcal |
| 100 g | 100 g | 480 kcal |
| 1 pack (jumbo) | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Pumpkin seed crackers
Are pumpkin seed crackers a healthy snack?
Pumpkin seed crackers can be a nourishing snack, supplying fiber and unsaturated fats. Packaged versions vary in salt and ingredients, so choose a variety with a simple ingredient list if you want a less heavily seasoned option.
How do you make pumpkin seed crackers at home?
Make pumpkin seed crackers by combining ground pumpkin seeds with water, oil, and seasonings to form a dough. Roll it thin, score it into squares, and bake until crisp and lightly browned; let the crackers cool before breaking them apart.
What are pumpkin seed crackers made of?
Pumpkin seed crackers are made with pumpkin seeds or pumpkin seed flour. Depending on the recipe, they may also contain water, oil, salt, spices, and other flours to bind the dough, so ingredients vary between brands and homemade versions.
How are pumpkin seed crackers different from regular crackers?
Pumpkin seed crackers include pumpkin seeds or seed flour, unlike many conventional crackers that are mainly flour-based. Their flavor is often nuttier, and their crunch depends on the recipe and how much seed is used.
What goes well with pumpkin seed crackers?
Pumpkin seed crackers pair well with hummus, cheese, avocado spread, and yogurt-based dips. Their nutty, savory flavor works especially well with creamy toppings; add wet spreads just before serving to help the crackers stay crisp.
How should you store pumpkin seed crackers?
Store pumpkin seed crackers in an airtight container in a cool, dry place after they have cooled completely. Moisture makes them lose their crunch, so seal an opened package tightly rather than leaving it exposed to air.
Why do pumpkin seed crackers crumble?
Pumpkin seed crackers can crumble when the dough is too dry, lacks enough binding ingredients, or is rolled too thick. Roll it evenly and thinly, score the crackers before baking, and let them cool fully so they firm up.
Can you freeze pumpkin seed crackers?
Yes, you can freeze pumpkin seed crackers, although thawing may soften their texture. Cool them completely, seal them well before freezing, and warm them briefly in a low oven after thawing to bring back some of their crispness.
Are pumpkin seed crackers a good choice for people with diabetes?
Pumpkin seed crackers can fit into a meal, but their effect on blood sugar also depends on the recipe, portion, and what you eat with them. If you manage diabetes, ask your clinician or dietitian how to include them in your eating plan.
Can pumpkin seed crackers replace bread?
Pumpkin seed crackers can replace bread for dips or small toppings, but they are brittle and do not work like a soft slice in every sandwich. For a more substantial meal, pair them with a protein-rich topping or serve them alongside other foods.
Pumpkin seed crackers Vitamins & Minerals
Vitamins
Vitamin E
2.25mg · 15% DV
Biotin
2.4µg · 8% DV
B1
0.09mg · 8% DV
B3
0.75mg · 5% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
195mg · 28% DV
Magnesium
96mg · 23% DV
Zinc
1.65mg · 15% DV
Sodium
102mg · 4% DV
Potassium ⭐
144mg · 4% DV
Pumpkin seed crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seed crackers
To burn the 144 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 Pumpkin seed crackers?
Pumpkin seed crackers are crisp crackers made with pumpkin seeds, either mixed into a dough or used as a prominent topping. Recipes vary, and may include other seeds, flour and seasonings, so the name alone does not guarantee they are gluten-free. Their nutty, savoury flavour works well with dips, cheese or soup, or simply as a snack; in Turkey, they can also be served alongside tea or as part of a breakfast spread. Pumpkin seeds give them a substantial texture, and they contribute fibre, protein and fats. For a lighter pairing, try them with fresh vegetables or a yogurt-based dip.
How Nutritious Is Pumpkin seed crackers?
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 Pumpkin seed 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 Pumpkin seed crackers Contain Allergens?
No known major allergens
Which Diets Is Pumpkin seed crackers Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pumpkin seed crackers Fat Profile
SATURATED
1.74g
MONOUNSATURATED
3.36g
POLYUNSATURATED
4.14g
Omega 6:3 ratio 81:1
Above the ideal 4:1 (81:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.