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Rye flaxseed cracker Calories
Source of fiber and plant omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Rye flaxseed cracker (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 17.4 g of carbs, 3.5 g of protein, 5 g of fat and 4.4 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Rye flaxseed cracker Nutrition Facts
Selected: 3 piece (medium) · 30 g
129
KCAL / 30G
Carbs
17.4g
· 6% DV
Protein
3.5g
· 7% DV
Fat
5g
· 6% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 11% · Fat 35%
Rye flaxseed cracker nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 17.4 g | 6% |
| Fiber | 4.4 g | 16% |
| Protein | 3.5 g | 7% |
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 Medium Rye flaxseed cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 12 g | 52 kcal |
| 1 piece (thin) | 8 g | 34 kcal |
| 2 piece (medium) | 20 g | 86 kcal |
| 3 piece (medium) | 30 g | 129 kcal |
| 1 serving (medium) | 30 g | 129 kcal |
| 4 piece (large) | 40 g | 172 kcal |
| 1 serving (large) | 45 g | 194 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 Rye flaxseed cracker
Are rye flaxseed crackers healthy?
Yes, rye flaxseed crackers can be a useful source of fiber and plant-based omega-3. They are still a snack rather than a complete meal, so pair them with foods such as vegetables, yogurt, or a protein-rich topping.
What do you eat with rye flaxseed crackers?
Rye flaxseed crackers go well with hummus, cheese, avocado, or sliced vegetables. You can also serve them alongside soup or top them with a spread shortly before eating to keep them crisp.
How do you make rye flaxseed crackers at home?
You can make rye flaxseed crackers with rye flour, flaxseed, water, and a little oil to bring the dough together. Roll the dough thin, cut it into pieces, and bake until crisp; exact proportions vary between recipes.
Can rye flaxseed crackers help with weight loss?
Rye flaxseed crackers do not cause weight loss on their own. Their fiber can help make a snack more filling, but toppings and portion size also matter when you are managing your overall food intake.
Are rye flaxseed crackers suitable for people with diabetes?
Rye flaxseed crackers contain carbohydrates and can affect blood glucose, even though they provide fiber. Pairing a portion with protein or unsaturated fat may make a more balanced snack; follow your personal diabetes meal plan.
How should you store rye flaxseed crackers after opening?
Store rye flaxseed crackers in an airtight container in a cool, dry place after opening. Moisture makes them lose their crunch, so keep them away from steam and follow any storage instructions on the package.
Can you freeze rye flaxseed crackers?
Yes, you can freeze rye flaxseed crackers in an airtight, moisture-resistant package, though freezing is usually unnecessary. Let them come to room temperature while still sealed to reduce condensation and help preserve their crisp texture.
Why have my rye flaxseed crackers gone soft?
Rye flaxseed crackers usually go soft because they absorb moisture from the air or were left in an open package. Store them airtight; if they are otherwise fresh, a brief warming in the oven may help restore some crispness.
Can rye flaxseed crackers replace bread at breakfast?
Yes, rye flaxseed crackers can replace bread for a light breakfast or as a base for toppings. Add something filling, such as an egg, cheese, or yogurt on the side, rather than relying on plain crackers alone.
Are rye flaxseed crackers good for dipping?
Yes, rye flaxseed crackers work well with thick dips such as hummus, bean spreads, or cream cheese. Their crisp texture can break in very thin dips, so serve those with a spoonable topping or spread instead.
Rye flaxseed cracker Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Biotin
2.4µg · 8% DV
B6
0.1mg · 6% DV
Minerals
Manganese
0.71mg · 31% DV
Copper
0.14mg · 16% DV
Selenium
8.7µg · 16% DV
Phosphorus
107mg · 15% DV
Sodium
168mg · 7% DV
Potassium ⭐
117mg · 3% DV
Rye flaxseed cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye flaxseed cracker
To burn the 129 calories in 3 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 Rye flaxseed cracker?
A rye flaxseed cracker is a thin, baked crisp made with rye flour and flaxseed. It has a dry, crunchy bite, a pleasantly earthy grain flavour and a subtle nuttiness from the seeds. It works as an everyday snack or as a crisp alternative to bread: serve it with cheese, soup, dips or spreads, or top it for a quick lunch. The rye and seeds make it a fibre-rich choice and provide plant-based omega-3. For a more filling snack, pair it with hummus, avocado or a protein-rich topping; its sturdy texture also makes it handy for packing on the go.
How Nutritious Is Rye flaxseed cracker?
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 Rye flaxseed 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 Rye flaxseed cracker Contain Allergens?
Contains these allergens:
Which Diets Is Rye flaxseed cracker Good For?
Vegan
✓ 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
Rye flaxseed cracker Fat Profile
SATURATED
0.57g
MONOUNSATURATED
0.93g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.