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Whole wheat chia cracker Calories
High-fiber, whole grain, with chia seeds
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Whole wheat chia cracker (24 g) has 103 calories. That works out to 430 calories per 100 g. It contains 14.9 g of carbs, 3 g of protein, 3.4 g of fat and 2.6 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Whole wheat chia cracker Nutrition Facts
Selected: 4 piece (medium) · 24 g
103
KCAL / 24G
Carbs
14.9g
· 5% DV
Protein
3g
· 6% DV
Fat
3.4g
· 4% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 12% · Fat 30%
Whole wheat chia cracker nutrition facts table · 4 piece (medium) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 125 mg | 5% |
| Total carbohydrate | 14.9 g | 5% |
| Fiber | 2.6 g | 9% |
| Protein | 3 g | 6% |
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 Whole wheat chia cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 24 g | 103 kcal |
| 2 piece (small) | 12 g | 52 kcal |
| 1 serving (medium) | 30 g | 129 kcal |
| 6 piece (large) | 36 g | 155 kcal |
| 1 pack (small) | 40 g | 172 kcal |
| 8 piece (extra large) | 48 g | 206 kcal |
| 1 pack (medium) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (large) | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Whole wheat chia cracker
What is a whole wheat chia cracker made of?
A whole wheat chia cracker is a crisp snack made with whole-grain flour and chia seeds. Other ingredients, such as oil or salt, vary by recipe and brand, so the exact formula is product-specific.
How do you eat a whole wheat chia cracker?
Eat a whole wheat chia cracker on its own or top it with hummus, cheese, avocado, or nut butter. It also works as a crisp accompaniment to soup or as a base for small snacks.
Can you make a whole wheat chia cracker at home?
Yes. Combine whole wheat flour and chia seeds with water, a little oil, and salt to make a dough. Roll it thin, cut it into pieces, and bake until crisp; the exact proportions depend on the recipe.
How should you store a whole wheat chia cracker after opening?
Keep a whole wheat chia cracker in an airtight container in a cool, dry place. Moisture makes crackers lose their crunch, so seal the package or container well after each use.
Can a whole wheat chia cracker replace bread?
A whole wheat chia cracker can replace bread as a crunchy base for toppings or as a side with a meal. It is smaller and less soft than bread, so choose a portion that makes the meal satisfying.
Does a whole wheat chia cracker need to be refrigerated?
No, a whole wheat chia cracker generally does not need refrigeration. An airtight container in a cool, dry cupboard helps preserve its crisp texture; refrigerating it can expose it to moisture when taken in and out.
Is a whole wheat chia cracker a healthy snack?
A whole wheat chia cracker can be a convenient snack because it contains whole grain and fiber. Pairing it with a protein-rich topping, such as hummus or cheese, makes it more substantial than eating it alone.
Is a whole wheat chia cracker good for weight loss?
A whole wheat chia cracker does not cause weight loss by itself. Its fiber may help with fullness, but crackers are easy to eat quickly, so use it as a planned snack rather than grazing from the package.
Can people with diabetes eat a whole wheat chia cracker?
People with diabetes may be able to include a whole wheat chia cracker, but it still contains carbohydrates and can affect blood glucose. Portion size and what it is eaten with matter; discuss it with your diabetes care team if you need individual guidance.
Can a whole wheat chia cracker be used as a crunchy salad topping?
Yes, crumble a whole wheat chia cracker over a salad just before serving for a crisp, seed-studded topping. Add it at the last moment so the dressing does not make it soggy.
Whole wheat chia cracker Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
1.22mg · 8% DV
Biotin
1.44µg · 5% DV
Folate
11.52µg · 3% DV
Minerals
Manganese
0.5mg · 22% DV
Selenium
6.72µg · 12% DV
Phosphorus
74mg · 11% DV
Copper
0.08mg · 9% DV
Sodium
125mg · 5% DV
Potassium ⭐
70mg · 2% DV
Whole wheat chia cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat chia cracker
To burn the 103 calories in 4 piece (medium) (24 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 Whole wheat chia cracker?
A whole wheat chia cracker is a thin, crisp baked snack made with whole wheat flour and chia seeds. It is a seeded variation on the familiar cracker rather than a dish tied to a particular regional cuisine. Its texture is dry and crunchy, with a mild, wheaty flavour and little pops of seed.
Enjoy it on its own, with tea or coffee, or alongside cheese, dips and soup. Whole grains and chia give it a notably high-fibre profile: it provides 11 g of fibre per 100 g. For a more substantial snack, pair a few crackers with hummus or a soft cheese and fresh vegetables.
How Nutritious Is Whole wheat chia 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 Whole wheat chia 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 Whole wheat chia cracker Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat chia cracker Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole wheat chia cracker Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.58g
POLYUNSATURATED
1.49g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.