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Seeded small cracker Calories
Small seeded cracker with fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (small) of Seeded small cracker (20 g) has 94 calories. That works out to 470 calories per 100 g. It contains 12 g of carbs, 2.3 g of protein, 4 g of fat and 1.5 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Seeded small cracker Nutrition Facts
Selected: 4 piece (small) · 20 g
94
KCAL / 20G
Carbs
12g
· 4% DV
Protein
2.3g
· 5% DV
Fat
4g
· 5% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 10% · Fat 38%
Seeded small cracker nutrition facts table · 4 piece (small) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 124 mg | 5% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 1.5 g | 5% |
| Protein | 2.3 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 4 Pieces of Seeded small cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (small) | 20 g | 94 kcal |
| 2 piece (small) | 10 g | 47 kcal |
| 1 serving (medium) | 25 g | 118 kcal |
| 6 piece (medium) | 30 g | 141 kcal |
| 1 pack (mini) | 35 g | 165 kcal |
| 8 piece (large) | 40 g | 188 kcal |
| 12 piece (extra large) | 60 g | 282 kcal |
| 100 g | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Seeded small cracker
Are seeded small crackers a healthy snack?
Yes, seeded small crackers can be a convenient snack, providing fiber and fats from the seeds. They are still a cracker rather than a complete meal, so pair them with something filling, such as yogurt, cheese or hummus.
How do you make seeded small crackers at home?
To make seeded small crackers, mix flour, water, oil and seeds into a dough, roll it thin, cut it into small pieces and bake until crisp. Keep the dough evenly thin so the crackers bake at a similar rate.
What seeds are usually in seeded small crackers?
Seeded small crackers may contain sesame, sunflower, pumpkin or flax seeds, depending on the recipe or product. The mix is not standardized, so check the ingredient list if you are looking for a particular seed or avoiding one.
How should you store seeded small crackers to keep them crisp?
Store seeded small crackers in a tightly sealed, dry container at room temperature. Exposure to moisture makes them lose their crunch, so close the package again promptly after serving rather than leaving it open on the counter.
What goes well with seeded small crackers?
Seeded small crackers pair well with cheese, hummus, yogurt-based dips and sliced vegetables. Add a topping shortly before eating to keep the crackers crisp; wetter spreads can soften them if left on for too long.
Can seeded small crackers replace bread?
No, seeded small crackers are not a like-for-like replacement for bread at every meal. They work as a crunchy accompaniment or snack, but build a meal around other foods as well, such as vegetables and a protein source.
Do seeded small crackers raise blood sugar?
Yes, seeded small crackers can raise blood sugar because they contain flour and starch. Seeds and fiber may slow digestion somewhat, but the effect varies with the recipe and portion; people managing diabetes should follow their individual eating plan.
Can seeded small crackers be frozen?
Yes, seeded small crackers can be frozen in an airtight freezer-safe container, although they usually store well in a dry cupboard. Thaw them uncovered or briefly warm them in a low oven if they lose some crispness.
Why do seeded small crackers go soft after opening?
Seeded small crackers go soft when they absorb moisture from the air. Seal the package tightly or transfer the crackers to an airtight container; if they are only slightly soft, a brief low-heat bake can restore some crunch.
Are seeded small crackers good for a lunchbox?
Yes, seeded small crackers travel well in a lunchbox because they are small and easy to pack. Keep them separate from moist dips or juicy foods until eating, and pair them with a more filling item such as cheese or yogurt.
Seeded small cracker Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.76mg · 5% DV
Biotin
1.2µg · 4% DV
Vitamin E
0.48mg · 3% DV
Minerals
Manganese
0.24mg · 10% DV
Selenium
4.8µg · 9% DV
Phosphorus
48mg · 7% DV
Copper
0.06mg · 7% DV
Sodium
124mg · 5% DV
Potassium ⭐
46mg · 1% DV
Seeded small cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seeded small cracker
To burn the 94 calories in 4 piece (small) (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 Seeded small cracker?
A seeded small cracker is a crisp, savoury baked bite made from flour and seeds. It is a general style of snack rather than a dish tied to one particular region; the seeds add a lightly toasted flavour and a pleasantly crunchy texture. Recipes vary, so the mix of seeds and seasoning can differ from one cracker to another.
Enjoy it on its own, or serve it with cheese, hummus or another dip; it also works alongside soup or as part of a snack board. Its seeds contribute fat, while the cracker provides some fibre—7.5 g per 100 g. For a more balanced, lighter snack, pair a few crackers with fresh vegetables or a protein-rich topping rather than eating them straight from the packet.
How Nutritious Is Seeded small 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 Seeded small 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 small cracker Contain Allergens?
Contains these allergens:
Which Diets Is Seeded small 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 small cracker Fat Profile
SATURATED
0.52g
MONOUNSATURATED
1.22g
POLYUNSATURATED
1.28g
Omega 6:3 ratio 23.2:1
Above the ideal 4:1 (23.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.