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Quinoa Cracker Calories
Gluten-free, source of fiber and protein, healthy snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Quinoa Cracker (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 21 g of carbs, 3 g of protein, 3.6 g of fat and 2.1 g of fiber. Its 0.1 mg of Copper covers 10% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Quinoa Cracker Nutrition Facts
Selected: 4 piece (medium) · 30 g
129
KCAL / 30G
Carbs
21g
· 8% DV
Protein
3g
· 6% DV
Fat
3.6g
· 5% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 9% · Fat 26%
Quinoa Cracker nutrition facts table · 4 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 114 mg | 5% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 2.1 g | 8% |
| Protein | 3 g | 6% |
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 Quinoa Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 7 g | 30 kcal |
| 2 piece (small) | 15 g | 65 kcal |
| 1 serving (medium) | 25 g | 108 kcal |
| 1 cup (chopped) | 50 g | 215 kcal |
| 8 piece (large) | 60 g | 258 kcal |
| 12 piece (jumbo) | 90 g | 387 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (whole) | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Quinoa Cracker
Are quinoa crackers made with quinoa flour or whole quinoa?
Quinoa crackers can be made with quinoa flour, whole or popped quinoa, or a blend of quinoa and other ingredients. The exact recipe varies by product, so the name alone does not tell you which form of quinoa was used.
Are quinoa crackers a good substitute for regular crackers?
Yes, quinoa crackers can replace regular crackers as a crunchy base for dips, cheese, or toppings. Their texture and flavour can differ, and some are more fragile, so they may not work as well for scooping thick dips.
What toppings go well on quinoa crackers?
Soft cheese, hummus, avocado, nut butter, and sliced vegetables all work well on quinoa crackers. Spread toppings shortly before serving, since moisture can soften the crackers and make them less crisp.
How do you make quinoa crackers at home?
To make quinoa crackers at home, mix quinoa flour or finely ground quinoa with water and a binder, roll the dough thin, cut it into pieces, and bake until crisp. Rolling the dough evenly helps the pieces bake at the same rate.
How should you store quinoa crackers after opening?
Store quinoa crackers in an airtight container in a cool, dry place after opening. Exposure to humid air can make them lose their crunch; if they soften, briefly warming them in an oven can help restore some crispness.
Do quinoa crackers need to be cooked before eating?
No, packaged quinoa crackers are generally ready to eat and do not need cooking. Homemade dough is different: it needs to be baked before serving so the crackers become crisp and safe to eat as intended.
Are quinoa crackers filling?
Quinoa crackers can make a convenient snack, but a few crackers alone may not keep you full for long. Pair them with a protein-rich topping such as hummus, cheese, or yogurt to make the snack more satisfying.
Can quinoa crackers be used instead of bread for breakfast?
Yes, quinoa crackers can stand in for bread at breakfast when served with toppings such as egg, cheese, or avocado. They are crisp rather than soft, so they work better as a base for open-faced bites than as sandwich bread.
Are quinoa crackers a healthy snack?
Quinoa crackers can be a useful snack because they provide fibre and protein, but they are not automatically a complete or balanced snack. Pairing them with a source of protein or fresh produce adds variety and staying power.
Can quinoa crackers help with weight loss?
Quinoa crackers do not cause weight loss on their own. They can fit into a weight-loss eating plan, but their crunchy texture makes it easy to keep eating; serving them with a filling topping can help make a snack more satisfying.
Quinoa Cracker Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B2
0.05mg · 4% DV
B6
0.05mg · 3% DV
B5
0.15mg · 3% DV
Minerals
Copper
0.09mg · 10% DV
Manganese
0.21mg · 9% DV
Phosphorus
36mg · 5% DV
Magnesium
21mg · 5% DV
Sodium
114mg · 5% DV
Potassium ⭐
54mg · 2% DV
Quinoa Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Cracker
To burn the 129 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 Quinoa Cracker?
Quinoa crackers are crisp snack crackers made with quinoa, a seed traditionally grown in the Andes. They have a dry, crunchy bite and a mild, slightly nutty flavour; other ingredients can vary by product.
They work well as a snack on their own or served with dips, sliced vegetables, cheese or soup. In many places, crackers are also an easy addition to a packed lunch. Quinoa crackers provide fibre and plant protein, though they are still an energy-dense crisp snack. For a more balanced, lighter snack, pair a modest portion with fresh vegetables or a bean-based dip.
How Nutritious Is Quinoa 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 Quinoa 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 Quinoa Cracker Contain Allergens?
No known major allergens
Which Diets Is Quinoa Cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Quinoa Cracker Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.05g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.