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Sugar-free oat crackers Calories
Sugar-free, oat-based, source of fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Sugar-free oat crackers (32 g) has 142 calories. That works out to 445 calories per 100 g. It contains 21.6 g of carbs, 2.6 g of protein, 5.1 g of fat and 2.4 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Sugar-free oat crackers Nutrition Facts
Selected: 4 piece (medium) · 32 g
142
KCAL / 32G
Carbs
21.6g
· 8% DV
Protein
2.6g
· 5% DV
Fat
5.1g
· 7% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 7% · Fat 32%
Sugar-free oat crackers nutrition facts table · 4 piece (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 131 mg | 6% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 2.4 g | 9% |
| 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 4 Pieces of Sugar-free oat crackers?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 32 g | 142 kcal |
| 2 piece (small) | 16 g | 71 kcal |
| 1 serving (small) | 30 g | 134 kcal |
| 1 serving (medium) | 45 g | 200 kcal |
| 6 piece (large) | 48 g | 214 kcal |
| 1 serving (large) | 60 g | 267 kcal |
| 8 piece (extra large) | 64 g | 285 kcal |
| 100 g | 100 g | 445 kcal |
| 1 pack (whole) | 180 g | 801 kcal |
Calculated from 445 calories per 100 g.
Frequently Asked Questions About Sugar-free oat crackers
Are sugar-free oat crackers healthy?
They can be a useful snack: oats provide fibre, and the crackers are made without sugar. But recipes can also include refined flour, salt, or oil, so “sugar-free” alone does not make them a balanced choice for every meal.
Do sugar-free oat crackers raise blood sugar?
They can. Sugar-free oat crackers still contain carbohydrates from oats and any other grains or flours, which are digested into glucose. Pairing a portion with protein, such as cheese or hummus, can make a snack more balanced.
Are sugar-free oat crackers good for weight loss?
They can fit into a weight-loss eating plan, but they are easy to keep nibbling on and may not satisfy hunger on their own. Have a planned portion with a protein-rich topping rather than eating straight from the packet.
What are sugar-free oat crackers made of?
Oats are the defining ingredient, while recipes may also use flour, oil, salt, or raising agents. Ingredients vary by brand, so the product’s ingredient list is the useful way to identify its exact recipe.
Does “sugar-free” mean sugar-free oat crackers have no carbohydrates?
No. Sugar-free oat crackers can still contain substantial carbohydrates from oats and other grains; “sugar-free” refers to sugar, not starch. The body breaks down much of that starch into glucose during digestion.
How are sugar-free oat crackers different from regular crackers?
Sugar-free oat crackers feature oats and are made without added sugar, while many standard crackers rely mainly on wheat flour and some include sugar. Their salt, fat, and texture still depend on the individual recipe.
How should you store sugar-free oat crackers after opening?
Seal sugar-free oat crackers in an airtight container and keep them somewhere cool and dry. Exposure to moisture makes them lose their crispness. Follow the package’s storage directions and use them by the stated date.
Can sugar-free oat crackers replace bread?
They can stand in for bread occasionally, especially as a base for cheese, egg, or avocado. They are smaller and more brittle than bread, so they may not work as well for a substantial sandwich or a meal that needs a soft base.
Do sugar-free oat crackers keep you full?
They may curb hunger for a while because oats contribute fibre, but crackers alone are not especially filling for everyone. Add a protein-rich topping such as hummus, nut butter, or cottage cheese for a more sustaining snack.
What toppings go well with sugar-free oat crackers?
Cheese, hummus, avocado, or nut butter all work well on sugar-free oat crackers. Choose savoury toppings for a quick lunchbox snack, or pair them with fruit and yogurt for a more substantial afternoon bite.
Sugar-free oat crackers Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
0.61mg · 4% DV
B5
0.18mg · 4% DV
Vitamin E
0.51mg · 3% DV
Minerals
Manganese
0.42mg · 18% DV
Phosphorus
59mg · 8% DV
Copper
0.06mg · 7% DV
Selenium
3.52µg · 6% DV
Sodium
131mg · 6% DV
Potassium ⭐
67mg · 2% DV
Sugar-free oat crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free oat crackers
To burn the 142 calories in 4 piece (medium) (32 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 Sugar-free oat crackers?
Sugar-free oat crackers are crisp, savoury biscuits made with oats, usually baked into small, flat pieces. They make a convenient snack and can stand in for bread at breakfast; in many places, they are also served with cheese, dips or soup. Their toasted oat flavour and firm crunch pair well with both savoury toppings and something creamy.
Oats give these crackers a fibre-containing character, while the flour and fat make them fairly energy-dense, so a few pieces can be a satisfying snack. Try them with hummus, soft cheese or sliced vegetables for a more balanced bite. Since recipes vary, check the package if you are choosing them for a particular dietary need.
How Nutritious Is Sugar-free oat crackers?
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
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 Sugar-free oat crackers 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 Sugar-free oat crackers Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free oat crackers 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
Sugar-free oat crackers Fat Profile
SATURATED
0.58g
MONOUNSATURATED
2.59g
POLYUNSATURATED
1.34g
Omega 6:3 ratio 41.7:1
Above the ideal 4:1 (41.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.