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Salted bran cracker Calories
Fiber-rich salted cracker
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salted bran cracker (30 g) has 131 calories. That works out to 435 calories per 100 g. It contains 20 g of carbs, 2.8 g of protein, 4.4 g of fat and 3.4 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Salted bran cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
131
KCAL / 30G
Carbs
20g
· 7% DV
Protein
2.8g
· 6% DV
Fat
4.4g
· 6% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 9% · Fat 30%
Salted bran cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 3.4 g | 12% |
| 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 Serving of Salted bran cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 131 kcal |
| 1 piece (mini) | 6 g | 26 kcal |
| 3 piece (small) | 18 g | 78 kcal |
| 5 piece (medium) | 30 g | 131 kcal |
| ½ pack (half) | 40 g | 174 kcal |
| 8 piece (large) | 48 g | 209 kcal |
| 12 piece (extra large) | 72 g | 313 kcal |
| 1 pack (whole) | 80 g | 348 kcal |
| 100 g | 100 g | 435 kcal |
Calculated from 435 calories per 100 g.
Frequently Asked Questions About Salted bran cracker
Can salted bran crackers be used instead of bread?
Yes, salted bran crackers can stand in for bread with a snack or light meal, especially alongside cheese, soup, or salad. They are crisp rather than soft, so they are less suitable for sandwiches or dishes that need a pliable base.
What toppings go well on salted bran crackers?
Cream cheese, hummus, avocado, or sliced tomato all work well on salted bran crackers. Add moist toppings just before eating so the crackers do not soften, and choose a mild spread if you want the bran flavor to come through.
Can salted bran crackers be crushed for a coating?
Yes, crushed salted bran crackers can make a crunchy coating for baked vegetables or chicken. Break them into fine crumbs, then press them onto the food; because the crackers are already salty, taste the coating before adding more salt.
Do salted bran crackers go well with cheese?
Yes, salted bran crackers pair well with cheese, particularly mild or creamy varieties that balance their salty, grainy taste. Try them with a little fresh fruit or sliced cucumber for a simple snack with contrasting textures.
How do you keep salted bran crackers crisp after opening?
Keep salted bran crackers crisp by sealing them tightly in their original packaging or an airtight container. Store them in a cool, dry cupboard rather than near steam or a damp countertop, and avoid leaving the packet open between servings.
Are salted bran crackers suitable for children?
Yes, older children can eat salted bran crackers as part of a snack, but offer them with a topping or another food rather than relying on crackers alone. For young children, supervise eating and break the crackers into age-appropriate pieces.
Will salted bran crackers keep you full between meals?
They may help make a snack more filling than a low-fiber cracker, but salted bran crackers alone may not keep you satisfied for long. Pair them with a protein-rich food such as yogurt, cheese, or hummus for a more substantial snack.
Are salted bran crackers a healthy snack?
Salted bran crackers can be a convenient snack and provide fiber, but they are still a salty packaged cracker. Pairing a few with fruit, vegetables, or a protein-rich topping makes a more varied snack than eating them on their own.
Can salted bran crackers be eaten with soup?
Yes, salted bran crackers make a crunchy side for soup. Serve them separately to keep them crisp, or crumble them over the bowl just before eating; leaving them in the soup for too long makes them soggy.
Are salted bran crackers a good choice for a cheese board?
Yes, salted bran crackers can add a crisp, savory option to a cheese board. Their bran flavor suits soft cheeses and fresh accompaniments such as pear or grapes, while strongly flavored cheeses may overwhelm their milder taste.
Salted bran cracker Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Biotin
1.8µg · 6% DV
B2
0.05mg · 4% DV
Minerals
Manganese
0.63mg · 27% DV
Phosphorus
93mg · 13% DV
Selenium
7.2µg · 13% DV
Sodium
234mg · 10% DV
Potassium ⭐
96mg · 3% DV
Salted bran cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted bran cracker
To burn the 131 calories in 1 serving (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 Salted bran cracker?
Salted bran cracker is a crisp, savoury packaged biscuit made with bran-containing dough and seasoned with salt. It is associated with Turkey, where crackers like this are often served at tea time or kept on hand for a quick snack. Enjoy it plain, or pair it with cheese, olives or sliced tomato; it can also stand in for bread alongside soup.
Its bran gives it a notably fibre-rich profile, with 11.2 g of fibre per 100 g. The crunchy texture and salty taste make it a useful alternative when you want something savoury rather than sweet. For a more filling snack, have a few crackers with yoghurt or cheese, and keep the portion modest if you are watching your salt intake.
How Nutritious Is Salted bran 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 Salted bran 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 Salted bran cracker Contain Allergens?
Contains these allergens:
Which Diets Is Salted bran cracker Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salted bran cracker Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 63:1
Above the ideal 4:1 (63:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.