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Sprouted Seed Cracker Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sprouted Seed Cracker (30 g) has 156 calories. That works out to 520 calories per 100 g. It contains 3.1 g of carbs, 7.9 g of protein, 11.4 g of fat and 4.4 g of fiber. Its 0.3 mg of Copper covers 35% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sprouted Seed Cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
156
KCAL / 30G
Carbs
3.1g
· 1% DV
Protein
7.9g
· 16% DV
Fat
11.4g
· 15% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 22% · Fat 70%
Sprouted Seed Cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 4.4 g | 16% |
| Protein | 7.9 g | 16% |
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 Sprouted Seed Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 156 kcal |
| 1 piece (mini) | 8 g | 42 kcal |
| 2 piece (double) | 16 g | 83 kcal |
| 1 serving (small) | 20 g | 104 kcal |
| 1 ounce (medium) | 28 g | 146 kcal |
| 1 serving (large) | 45 g | 234 kcal |
| 100 g | 100 g | 520 kcal |
| 1 pack (whole) | 100 g | 520 kcal |
Calculated from 520 calories per 100 g.
Frequently Asked Questions About Sprouted Seed Cracker
What seeds are usually in a Sprouted Seed Cracker?
A Sprouted Seed Cracker commonly contains a mix such as sunflower, pumpkin, flax, sesame, or chia seeds, but the blend varies by product. Some versions also use water, salt, herbs, or spices to bind and season the seeds.
Are Sprouted Seed Crackers baked or dehydrated?
Sprouted Seed Crackers may be baked or dehydrated, depending on the maker. Dehydrating at a low temperature tends to preserve a distinctly seed-based, crisp texture, while baking can produce a toastier flavor; the package or recipe will specify the method.
Why does my Sprouted Seed Cracker crumble when I spread something on it?
A Sprouted Seed Cracker can crumble because it is held together by seeds rather than a stretchy wheat dough. Large seed pieces, a very dry cracker, or pressure from a firm spread can make it break; use a soft topping and spread gently.
How do you keep a Sprouted Seed Cracker crisp after opening?
Keep a Sprouted Seed Cracker in an airtight container in a cool, dry place after opening. Moisture is the main reason it loses its crunch, so close the package promptly and avoid storing it near a kettle, sink, or other humid area.
What toppings go well on a Sprouted Seed Cracker?
Hummus, mashed avocado, soft cheese, nut butter, or a thick bean spread all work well on a Sprouted Seed Cracker. Soft toppings balance its crunchy, nutty texture; add them shortly before eating so the cracker does not turn soggy.
Can you use a Sprouted Seed Cracker instead of bread?
Yes, a Sprouted Seed Cracker can stand in for bread as a base for toppings or as a side with soup or salad. It is usually smaller and more brittle than a slice of bread, so it may not work well for a loaded sandwich.
Does sprouting make a Sprouted Seed Cracker's nutrients easier to absorb?
Sprouting can reduce phytate in some seeds, which may improve the availability of certain minerals. It does not make every nutrient automatically easier to absorb, and the effect in a finished Sprouted Seed Cracker depends on the seeds and how they were processed.
Can you freeze a Sprouted Seed Cracker?
Yes, you can freeze a Sprouted Seed Cracker in a sealed, freezer-safe container to protect it from moisture and odors. Let it come to room temperature while still sealed after thawing, then check that it is crisp before serving.
Is a Sprouted Seed Cracker a good snack before a workout?
A Sprouted Seed Cracker can work before a workout if you tolerate seeds well, but its dense, fatty texture may feel heavy right before exercise. For a quick snack, eat it well ahead of activity or pair a small piece with an easier-to-digest food.
Can you make a Sprouted Seed Cracker without a dehydrator?
Yes, you can make a Sprouted Seed Cracker in a regular oven. Spread the seed mixture thinly on a lined tray and bake at a low temperature until dry and crisp, checking it often because oven temperatures and drying times vary.
Sprouted Seed Cracker Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
Biotin
2.7µg · 9% DV
B3
1.23mg · 8% DV
Vitamin E
1.08mg · 7% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.72mg · 31% DV
Phosphorus
183mg · 26% DV
Magnesium
93mg · 22% DV
Sodium
156mg · 7% DV
Potassium ⭐
156mg · 5% DV
Sprouted Seed Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sprouted Seed Cracker
To burn the 156 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 Sprouted Seed Cracker?
Sprouted Seed Cracker is made by combining germinated seeds into a thin, crisp cracker; recipes vary according to the seeds and seasonings used. Germination is the defining feature, while the finished cracker has the concentrated, savoury character of seeds rather than the taste of a conventional flour-based biscuit.
Its firm crunch makes it handy for a snack, or as an accompaniment to soup, cheese, dips and sliced vegetables. It can also stand in for toast at breakfast, topped with avocado or a spread. It provides fibre and plant protein, but is energy-dense, so a modest portion may be more satisfying than grazing straight from the pack. Pair it with fresh vegetables or a lighter dip for a balanced snack.
How Nutritious Is Sprouted Seed Cracker?
Nutrient density
High
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
High
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 Sprouted 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 Sprouted Seed Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Sprouted Seed Cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sprouted Seed Cracker Fat Profile
SATURATED
0.99g
MONOUNSATURATED
2.52g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.