1 piece (medium) of Seed Cracker (25 g) has 118 calories. That works out to 470 calories per 100 g. It contains 7.5 g of carbs, 3.8 g of protein, 8 g of fat and 2.5 g of fiber. Its 0.2 mg of Copper covers 19% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Seed Cracker?

A seed cracker is a thin, crisp savoury baked snack made from a grain-based dough studded with assorted seeds. The exact mix of seeds and grains varies by recipe, while baking gives the pieces their toasted edges and a lightly nutty flavour.

It works as a snack on its own or alongside cheese, dips and fresh vegetables. In many places, seed crackers are also served on a grazing board or with soup in place of bread. Their seeds make them filling and provide fibre and protein; 100 g contains 10 g of fibre. For a lighter snack, pair a few with sliced vegetables or a simple yoghurt dip.

Seed Cracker Nutrition Facts

Selected: 100 g

470

KCAL / 100G

Carbs

30g

· 11% DV

Protein

15g

· 30% DV

Fat

32g

· 41% DV

Fiber

10g

· 36% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 26% · Protein 13% · Fat 61%

Seed Cracker Vitamins & Minerals

Vitamins

0.5mg · 42% DV

Vitamin E

6mg · 40% DV

Biotin

7µg · 23% DV

3.5mg · 22% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

320mg · 46% DV

Magnesium

180mg · 43% DV

Manganese

1mg · 43% DV

How Nutritious Is Seed Cracker?

Nutrient density

High

65/ 100

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

53/ 100

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.

Seed Cracker Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Seed Cracker

To burn the 470 calories in 100 g:

🚶

116min

Walking (5 km/h)

🏃

48min

Running (8 km/h)

🚴

64min

Cycling

🏊

55min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame yes

Which Diets Is Seed 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

Seed Cracker Fat Profile

SATURATED

3.8g

MONOUNSATURATED

10.2g

POLYUNSATURATED

15.7g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Seed Cracker

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Seed Cracker vs Bulgur Pilaf350 kcal more per 100 g

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Seed Cracker vs Whole wheat pasta346 kcal more per 100 g

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Seed Cracker vs Breadstick60 kcal more per 100 g

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Seed Cracker vs Simit130 kcal more per 100 g

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Foods Similar to Seed Cracker

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Seed Cracker

What are seed crackers made of?

Seed crackers are made from a thin dough or mixture containing seeds such as sesame, sunflower, pumpkin, flax, or chia. Recipes may also use flour, water, and oil, so ingredients and texture vary between homemade and store-bought versions.

How do you make seed crackers at home?

To make seed crackers at home, mix seeds with a little flour, water, and oil, spread the mixture thinly, and bake until crisp. Ground flax or chia mixed with water can help bind the seeds together.

What do you eat seed crackers with?

Seed crackers pair well with cheese, hummus, avocado, dips, or soft spreads. Their crisp texture works especially well with creamy toppings. Add toppings just before serving so the crackers do not become soggy.

Why do homemade seed crackers crumble?

Homemade seed crackers often crumble when the mixture lacks enough moisture or a binder, or when the crackers are handled while warm. Spread the mixture evenly, score it before baking, and let it cool completely before breaking it apart.

How should you store seed crackers to keep them crisp?

Store seed crackers fully cooled in an airtight container in a dry place. Moisture makes them lose their crunch, so keep the container away from steam, heat, and direct sunlight.

Can seed crackers replace bread?

Seed crackers can stand in for bread in some meals, such as alongside soup or topped with cheese, but they are not as easy to use for sandwiches. Pair them with a filling topping if you want a more substantial snack.

Are seed crackers healthier than regular crackers?

Seed crackers may provide more fiber and unsaturated fats than some plain crackers, but recipes differ. Added salt, flour, and oils also affect the overall choice, so compare the ingredients of the particular crackers rather than assuming all seed versions are alike.

Are seed crackers good for weight loss?

Seed crackers can fit into a weight-loss eating plan, but their seed-rich ingredients can make portions energy-dense. Have a measured serving with a filling topping, rather than grazing straight from a large packet.

Can people with diabetes eat seed crackers?

People with diabetes can eat seed crackers, but portion size and what they are eaten with matter for blood glucose. Pairing them with a protein-containing food may help make a snack more satisfying; ask a healthcare professional about individual meal planning.

Can you freeze seed crackers?

Yes, you can freeze seed crackers in an airtight freezer-safe container once they are completely cool. They may lose some crispness as they thaw, so let them come back to room temperature and briefly re-crisp them in a low oven if needed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026