1 piece (medium) of Seeded Cracker (20 g) has 94 calories. That works out to 470 calories per 100 g. It contains 9.6 g of carbs, 2.6 g of protein, 5 g of fat and 1.4 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Seeded Cracker?

A seeded cracker is a thin, crisp savoury biscuit made from a flour-based dough with seeds pressed into or mixed through it. Baking gives it a dry crunch and a lightly toasted flavour; the seed mix and seasoning vary from one recipe to another.

It is easy to serve with cheese, hummus or other dips, or alongside soup and salad. In Turkey, seeded crackers also work well at breakfast with cheese and olives, or as a crunchy snack with tea. The seeds add fibre and protein, making this more substantial than a plain cracker; it provides 7 g of fibre per 100 g. For a lighter snack, pair a few with fresh vegetables or a simple yoghurt dip.

Seeded Cracker Nutrition Facts

Selected: 100 g

470

KCAL / 100G

Carbs

48g

· 17% DV

Protein

13g

· 26% DV

Fat

25g

· 32% DV

Fiber

· 25% DV

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

Calories come from: Carbs 41% · Protein 11% · Fat 48%

Seeded Cracker Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.8mg · 24% DV

Biotin

7µg · 23% DV

Vitamin E

3.2mg · 21% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

210mg · 30% DV

Selenium

13µg · 24% DV

Magnesium

90mg · 21% DV

How Nutritious Is Seeded Cracker?

Nutrient density

Medium

40/ 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

50/ 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.

Seeded Cracker Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Seeded 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 Seeded 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 Seeded Cracker Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy yes

Sesame yes

Which Diets Is Seeded 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

Seeded Cracker Fat Profile

SATURATED

3.2g

MONOUNSATURATED

8.1g

POLYUNSATURATED

12.5g

⚖️

Omega 6:3 ratio 6.3:1

Above the ideal 4:1 (6.3:1).

Compare Seeded Cracker

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Foods Similar to Seeded Cracker

🧴

Hawthorn Vinegar

18 kcal

🌯

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210 kcal

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195 kcal

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Frequently Asked Questions About Seeded Cracker

What should you eat with a seeded cracker?

A seeded cracker pairs well with hummus, soft cheese, avocado, or a bean spread. Add a topping just before serving so the cracker stays crisp, or serve several spreads alongside for an easy snack board.

How do you make seeded crackers at home?

You can make seeded crackers by mixing flour, water, oil, and seeds into a dough, rolling it thin, and baking it until crisp. Score the dough before baking so it breaks into even pieces.

How long do seeded crackers stay crisp after opening?

Seeded crackers stay crisp longest when kept in an airtight container in a cool, dry cupboard. Close the package promptly after serving; humid air softens them, while refrigeration can expose crackers to moisture when the pack is opened.

Are seeded crackers a good snack?

Seeded crackers can be a convenient snack, but they are more satisfying with a protein-rich topping such as hummus, cheese, or nut butter. Their crisp texture makes them easy to keep eating, so serve a portion rather than eating from the pack.

Can you use a seeded cracker instead of bread?

Yes, a seeded cracker can stand in for bread as a base for cheese, spreads, or sliced vegetables. It is thinner and more brittle than bread, so it works best with modest toppings rather than heavily loaded sandwiches.

How can you serve seeded crackers on a cheese board?

Serve seeded crackers beside cheeses, fruit, and a soft spread, keeping them separate from moist ingredients until guests are ready to eat. The seeds add crunch and a toasted flavor that works especially well with mild cheeses.

Can stale seeded crackers be made crisp again?

Often, stale seeded crackers can be crisped by warming them briefly in a low oven and letting them cool fully. This only helps when they have softened from exposure to air; discard them if they smell rancid or show signs of spoilage.

Are seeded crackers filling enough for lunch?

Seeded crackers alone usually make a light lunch rather than a complete meal. Top them with a substantial spread such as hummus or cottage cheese and add vegetables or fruit to make the meal more filling.

Do seeded crackers make you gain weight?

Seeded crackers do not cause weight gain by themselves, but their small, crunchy pieces can make portions easy to underestimate. Pair a measured serving with a filling topping instead of grazing directly from the package.

Can people with diabetes eat seeded crackers?

People with diabetes can include seeded crackers in a meal if the portion fits their carbohydrate plan. Pairing them with protein or healthy fats may make the snack more satisfying; a clinician or dietitian can help tailor portions to individual needs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026