1 piece (medium) of Grain cracker (10 g) has 39 calories. That works out to 390 calories per 100 g. It contains 8 g of carbs, 0.8 g of protein, 0.3 g of fat and 0.5 g of fiber. Its glycemic index is 70 (high), so it raises blood sugar quickly.

What is Grain cracker?

A grain cracker is a thin, crisp cracker made from grain flour or crushed and puffed grains, often with visible whole-grain pieces. Recipes vary by brand, so the flavour may be mild and toasty or slightly nutty; it is a convenient snack rather than a dish tied to one particular place.

Eat it plain for a light crunch, or top it with cheese, hummus, avocado or sliced vegetables. It works as a quick breakfast or snack in many households, including as an alternative to bread. It is mostly carbohydrate, relatively low in fat and provides some fibre. Pair it with a protein-rich topping if you want a more filling bite.

Grain cracker Nutrition Facts

Selected: 100 g

390

KCAL / 100G

Carbs

80g

· 29% DV

Protein

· 16% DV

Fat

· 4% DV

Fiber

· 18% DV

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

Calories come from: Carbs 84% · Protein 8% · Fat 8%

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Grain cracker Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.6mg · 12% DV

0.18mg · 11% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

110mg · 16% DV

Sodium

350mg · 15% DV

Potassium ⭐

120mg · 4% DV

Copper

0mg · 0% DV

How Nutritious Is Grain cracker?

Nutrient density

Medium

35/ 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

38/ 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.

Grain cracker Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Grain cracker

To burn the 390 calories in 100 g:

🚶

96min

Walking (5 km/h)

🏃

40min

Running (8 km/h)

🚴

53min

Cycling

🏊

45min

Swimming

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

Is Grain 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 Grain cracker Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Grain 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

Grain cracker Fat Profile

SATURATED

0.5g

MONOUNSATURATED

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 40:1

Above the ideal 4:1 (40:1).

Compare Grain cracker

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Foods Similar to Grain 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 Grain cracker

Are grain crackers good for weight loss?

Grain crackers can fit into a weight-loss eating plan, but they are not a weight-loss food. Their light, crisp texture makes it easy to eat several; pairing one with a protein-rich topping can make a snack more satisfying.

Can grain crackers replace bread?

Grain crackers can replace bread occasionally, but they are not automatically nutritionally equivalent. Use them as a crisp base for a meal, and add a substantial topping such as eggs, cheese, or hummus rather than eating them plain.

What should you put on grain crackers?

Grain crackers work well with toppings that add moisture and protein, such as cottage cheese, hummus, nut butter, or sliced egg. For a quick sweet snack, add yogurt and fruit; add toppings shortly before eating to keep the crackers crisp.

Do grain crackers raise blood sugar?

Yes, grain crackers can raise blood sugar, and their glycemic index is high. Eating them with a protein-rich food may make the snack more balanced, but people managing diabetes should follow their individual meal plan.

Are grain crackers filling?

Grain crackers are not especially filling on their own because they are thin and light. Pair them with protein, such as cheese or hummus, and vegetables to make a snack that is more satisfying than crackers alone.

Can you eat grain crackers at night?

Yes, you can eat grain crackers at night; the time of day does not make them inherently harmful. If you want a more satisfying evening snack, add a modest protein-rich topping instead of eating several crackers by themselves.

How do you keep grain crackers crisp after opening?

Keep grain crackers crisp by sealing them in an airtight container and storing them somewhere cool and dry. Moisture makes them lose their crunch; briefly warming softened crackers in an oven can help restore some crispness.

What is the difference between grain crackers and rice cakes?

Grain crackers may contain a mix of grains and are usually baked as thin, crisp pieces; rice cakes are primarily made from puffed rice. Their texture and taste differ, and the exact grain mix in a cracker can vary.

Can you make grain crackers at home?

Yes, you can make a homemade cracker by mixing grain flour or oats with water, rolling the mixture very thin, cutting it, and baking until crisp. Homemade crackers may be less uniform and have a different texture from packaged ones.

Are grain crackers a good snack for kids?

Grain crackers can be a convenient snack for children who are ready for crunchy foods. Serve them with a soft topping such as hummus or cheese, and supervise young children while eating because a dry, crisp cracker can be difficult to manage.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026