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Whole wheat bran seeded cracker Calories
High-fiber whole wheat seeded cracker
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Whole wheat bran seeded cracker (32 g) has 32 calories. That works out to 100 calories per 100 g. It contains 4.6 g of carbs, 0.8 g of protein, 1 g of fat and 0.6 g of fiber. Its 0.8 mg of Manganese covers 36% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bran seeded cracker Nutrition Facts
Selected: 4 piece (medium) · 32 g
32
KCAL / 32G
Carbs
4.6g
· 2% DV
Protein
0.8g
· 2% DV
Fat
1g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 10% · Fat 30%
Whole wheat bran seeded cracker nutrition facts table · 4 piece (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.67 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 0.6 g | 2% |
| Protein | 0.8 g | 2% |
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 bran seeded cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 32 g | 32 kcal |
| 2 piece (small) | 16 g | 16 kcal |
| 1 serving (mini) | 30 g | 30 kcal |
| 1 cup (whole) | 35 g | 35 kcal |
| 1 pack (small) | 40 g | 40 kcal |
| 6 piece (large) | 48 g | 48 kcal |
| 8 piece (extra large) | 64 g | 64 kcal |
| 1 pack (medium) | 80 g | 80 kcal |
| 100 g | 100 g | 100 kcal |
Calculated from 100 calories per 100 g.
Frequently Asked Questions About Whole wheat bran seeded cracker
Is a whole wheat bran seeded cracker a healthy snack?
A whole wheat bran seeded cracker can provide whole-grain ingredients and a crunchy alternative to refined-flour snacks. Its overall nutritional value still depends on the recipe and serving size, so pair it with a nourishing topping rather than treating it as a complete meal.
Can a whole wheat bran seeded cracker help with weight loss?
A whole wheat bran seeded cracker does not cause weight loss on its own. Its bran and seeds may make it more filling than a plain cracker, but toppings and portion size also affect how satisfying and substantial the snack is.
Can people with diabetes eat a whole wheat bran seeded cracker?
People with diabetes can include a whole wheat bran seeded cracker, but its carbohydrates can still raise blood glucose. Pairing a modest portion with protein or unsaturated-fat-rich food may help make a steadier snack; individual plans differ, so ask your diabetes care team if needed.
What is in a whole wheat bran seeded cracker?
A whole wheat bran seeded cracker is typically made with whole wheat flour, bran, and seeds, though the seed blend and other ingredients vary by recipe. Sesame may be among the seeds, so the exact contents depend on the particular cracker.
What can you put on a whole wheat bran seeded cracker?
A whole wheat bran seeded cracker works well with hummus, avocado, nut butter, or cheese. Choose a topping that complements its nutty, crunchy texture; a moist spread can also soften it if you prefer an easier bite.
Can you use a whole wheat bran seeded cracker instead of bread?
You can use a whole wheat bran seeded cracker as a crunchy base for toppings, but it is not a like-for-like replacement for bread in every meal. It is smaller and more brittle, so several pieces may be needed to make a substantial open-faced snack.
Does a whole wheat bran seeded cracker go stale quickly after opening?
A whole wheat bran seeded cracker can lose its crunch when exposed to air or humidity. Seal the opened pack tightly or transfer the crackers to an airtight container, and keep it in a cool, dry cupboard.
Can you freeze a whole wheat bran seeded cracker?
Yes, you can freeze a whole wheat bran seeded cracker in a tightly sealed freezer-safe container. Freezing is usually unnecessary for a shelf-stable snack, and condensation during thawing can soften it, so let it come to room temperature while still sealed.
How can you make a whole wheat bran seeded cracker crisp again?
You can briefly warm a whole wheat bran seeded cracker in a low oven if it has gone soft but is otherwise fresh. Let it cool completely before sealing it again; discard crackers with mold, an unusual smell, or signs of damp spoilage.
Is a whole wheat bran seeded cracker good before a workout?
A whole wheat bran seeded cracker can be a light pre-workout snack when you want something crunchy, especially with a small protein-containing topping. Its bran and seeds may feel heavy for some people just before exercise, so leave time to digest it.
Whole wheat bran seeded cracker Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.73mg · 11% DV
Biotin
1.92µg · 6% DV
B6
0.1mg · 6% DV
Minerals
Manganese
0.83mg · 36% DV
Phosphorus
115mg · 16% DV
Selenium
8.96µg · 16% DV
Copper
0.13mg · 14% DV
Sodium
198mg · 9% DV
Potassium ⭐
109mg · 3% DV
Whole wheat bran seeded cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bran seeded cracker
To burn the 32 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 Whole wheat bran seeded cracker?
A whole wheat bran seeded cracker is a thin, crisp savoury snack made with whole wheat flour, bran and seeds. It is a convenient cracker rather than a dish tied to a particular regional tradition.
It works as a quick snack with tea or coffee, or alongside soup, cheese and dips; the seeds give it a pleasantly nutty bite. Whole wheat and bran contribute fibre, while the cracker also provides carbohydrates. For a lighter topping, try sliced tomato or cucumber, or pair it with a simple yoghurt dip instead of a rich spread.
How Nutritious Is Whole wheat bran seeded 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 bran seeded 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 bran seeded cracker Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bran seeded 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 bran seeded cracker Fat Profile
SATURATED
0.67g
MONOUNSATURATED
1.54g
POLYUNSATURATED
1.89g
Omega 6:3 ratio 28.8:1
Above the ideal 4:1 (28.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.