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Seed Cracker Calories
Crunchy cracker made with mixed seeds, rich in fiber and healthy fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Seed Cracker (20 g) has 96 calories. That works out to 480 calories per 100 g. It contains 7.6 g of carbs, 2.8 g of protein, 6 g of fat and 1.6 g of fiber. Its 0.1 mg of Copper covers 11% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.
Seed Cracker Nutrition Facts
Selected: 1 piece (medium) · 20 g
96
KCAL / 20G
Carbs
7.6g
· 3% DV
Protein
2.8g
· 6% DV
Fat
6g
· 8% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 12% · Fat 56%
Seed Cracker nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 1.6 g | 6% |
| Protein | 2.8 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 1 Medium Seed Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 96 kcal |
| 1 piece (small) | 15 g | 72 kcal |
| 1 piece (large) | 30 g | 144 kcal |
| 2 piece (double) | 40 g | 192 kcal |
| 1 serving (medium) | 50 g | 240 kcal |
| 3 piece (triple) | 60 g | 288 kcal |
| 1 serving (large) | 80 g | 384 kcal |
| 100 g | 100 g | 480 kcal |
| 1 pack (whole) | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Seed Cracker
What is a Seed Cracker made of?
A Seed Cracker is a crunchy cracker made with mixed seeds. Recipes and products may also include flour, oil, or other binders, so the exact ingredients vary; it can be eaten plain or paired with toppings.
How do you make Seed Crackers extra crisp?
To make Seed Crackers crisp, spread the mixture in a thin, even layer and bake it until dry and firm. Let it cool completely before breaking or cutting it, since it continues to crisp as it cools.
What do you eat a Seed Cracker with?
A Seed Cracker works well with hummus, cheese, avocado, or sliced vegetables. Its crunchy texture also makes it useful alongside soup or a salad, or as a base for a small savory topping.
How should you store Seed Crackers so they stay crunchy?
Store Seed Crackers in an airtight container after they have cooled completely. Keep the container in a cool, dry place, because exposure to air and moisture can make the crackers lose their crunch.
Can you freeze Seed Crackers?
Yes, you can freeze Seed Crackers in a sealed, freezer-safe container. They may soften slightly after thawing, so spread them on a baking sheet and warm them briefly in the oven if you want to restore some crunch.
Are Seed Crackers filling?
Seed Crackers can be more filling than plain crackers because seeds provide fiber, fat, and protein. Pairing them with hummus, cheese, or another protein-rich topping can make them a more satisfying snack.
Are Seed Crackers good for weight loss?
Seed Crackers can fit into a weight-loss eating plan, but their seeds make them energy-dense, so large portions can add up quickly. Serve a modest portion with vegetables or a protein-rich dip for a more balanced snack.
Can people with diabetes eat Seed Crackers?
People with diabetes can include Seed Crackers if the portion fits their meal plan; seeds do not make a cracker carbohydrate-free. Check how the portion affects your own blood glucose and follow any guidance in your diabetes care plan.
Can you make Seed Crackers without flour?
Yes, flour-free Seed Crackers are possible. Some homemade recipes use soaked chia or ground flaxseed to help bind whole seeds together, then bake the mixture until crisp; store-bought versions may use a different recipe.
Why do Seed Crackers crumble when you pick them up?
Seed Crackers may crumble if their mixture lacks enough binder or if the baked sheet is handled before it has cooled. For homemade crackers, press the mixture firmly into an even layer and let it cool before breaking it apart.
Seed Cracker Vitamins & Minerals
Vitamins
Vitamin E
1.04mg · 7% DV
B1
0.07mg · 6% DV
Biotin
1.2µg · 4% DV
B3
0.62mg · 4% DV
Minerals
Copper
0.1mg · 11% DV
Manganese
0.24mg · 10% DV
Phosphorus
58mg · 8% DV
Magnesium
26mg · 6% DV
Sodium
76mg · 3% DV
Potassium ⭐
64mg · 2% DV
Seed Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seed Cracker
To burn the 96 calories in 1 piece (medium) (20 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 Seed Cracker?
Seed Cracker is a crisp baked biscuit made with a mixture of seeds. The seeds give it a toasty, nutty flavour and a crunchy bite; depending on the recipe, it may taste fairly neutral or lightly savoury. It works as an everyday snack, alongside soup or a salad, or topped with a spread or cheese. Its nutritional profile is notable for fibre and fats, with 8 g of fibre per 100 g. For a lighter snack, keep the portion modest and pair it with fresh vegetables or fruit; it also makes a convenient crunchy alternative to softer bread with dips.
How Nutritious Is Seed 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 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 Seed Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Seed 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
Seed Cracker Fat Profile
SATURATED
0.78g
MONOUNSATURATED
1.64g
POLYUNSATURATED
2.9g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.