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Seaweed cracker Calories
Processed savory snack with seaweed and iodine
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Seaweed cracker (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 20.1 g of carbs, 2.6 g of protein, 5.4 g of fat and 1.1 g of fiber. Its 25.5 µg of Iodine covers 17% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Seaweed cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
141
KCAL / 30G
Carbs
20.1g
· 7% DV
Protein
2.6g
· 5% DV
Fat
5.4g
· 7% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 7% · Fat 35%
Seaweed cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 20.1 g | 7% |
| Fiber | 1.1 g | 4% |
| Protein | 2.6 g | 5% |
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 Seaweed cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 141 kcal |
| 1 piece (mini) | 4 g | 19 kcal |
| 5 piece (small) | 20 g | 94 kcal |
| 1 cup (whole) | 25 g | 118 kcal |
| 10 piece (large) | 40 g | 188 kcal |
| 1 pack (small) | 45 g | 212 kcal |
| 2 serving (double) | 60 g | 282 kcal |
| 1 pack (medium) | 80 g | 376 kcal |
| 100 g | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Seaweed cracker
What are seaweed crackers made of?
Seaweed crackers are typically made from flour, oil, salt and dried seaweed. Recipes may also include seeds, seasonings or other ingredients, so their flavor and texture vary from one product to another.
Are seaweed crackers healthy?
Seaweed crackers can add a savory, seaweed flavor to a snack, but they are still processed crackers and may be salty. Pairing them with fresh vegetables or a simple dip makes for a more substantial snack.
Do seaweed crackers contain iodine?
Seaweed crackers may contain iodine, but the amount varies with the seaweed species and how the crackers are made. They are not a dependable way to meet iodine needs, so avoid treating them as an iodine supplement.
What do seaweed crackers taste like?
Seaweed crackers are usually crisp and savory, with a salty, umami flavor and sometimes a mild ocean-like note. The seaweed variety and added seasonings can make that flavor more or less noticeable.
Are seaweed crackers always made with nori?
No, seaweed crackers are not always made with nori. Recipes can use different dried seaweeds, and the choice changes the cracker’s flavor and sometimes its color and texture.
What goes well with seaweed crackers?
Seaweed crackers pair well with hummus, cream cheese, avocado or a mild dip. These toppings balance the crackers’ savory seaweed flavor without overpowering their crisp texture.
Can you make seaweed crackers at home?
Yes, you can make seaweed crackers at home by mixing crumbled dried seaweed into a thin cracker dough. Cut the dough into small pieces and bake until crisp; seasonings let you adjust the flavor.
How should you store seaweed crackers after opening?
Store seaweed crackers in an airtight container in a cool, dry place after opening. Exposure to humidity can make them lose their crunch, so seal the package promptly rather than leaving it open on the counter.
Are seaweed crackers a better snack than potato chips?
Seaweed crackers are a different snack, not automatically a better one. They offer a crisp, savory alternative, but their salt and fat content can vary, so compare the products rather than assuming seaweed makes them lighter.
Can people with thyroid conditions eat seaweed crackers?
Some people with thyroid conditions need to manage their iodine intake, and the iodine in seaweed crackers can vary. If you have been advised to limit iodine, ask your doctor or dietitian whether these crackers fit your plan.
Seaweed cracker Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
Biotin
1.2µg · 4% DV
B3
0.63mg · 4% DV
Vitamin E
0.42mg · 3% DV
Minerals
Iodine
26µg · 17% DV
Sodium
234mg · 10% DV
Manganese
0.17mg · 7% DV
Selenium
3.6µg · 7% DV
Potassium ⭐
63mg · 2% DV
Seaweed cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seaweed cracker
To burn the 141 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 Seaweed cracker?
A seaweed cracker is a crisp, savoury cracker made with seaweed mixed into its dough. The seaweed lends a gently briny, distinctive flavour, and it is commonly sold as a ready-to-eat snack rather than as a meal in itself.
Enjoy it on its own, with tea, or alongside soup, salads and dips; it also works on a snack board with fresh vegetables. It is energy-dense, with most of its energy coming from carbohydrates and fat, while the seaweed contributes iodine. For a more balanced snack, keep to a portion of around 30 g and pair it with vegetables or a yoghurt-based dip.
How Nutritious Is Seaweed cracker?
Nutrient density
Low
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
Low
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 Seaweed 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 Seaweed cracker Contain Allergens?
Contains these allergens:
Which Diets Is Seaweed 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
Seaweed cracker Fat Profile
SATURATED
0.78g
MONOUNSATURATED
1.83g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 72:1
Above the ideal 4:1 (72:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.