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Whole-Wheat Konya Cracker Calories
High-fiber whole-grain cracker
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Whole-Wheat Konya Cracker (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 21.7 g of carbs, 3.6 g of protein, 1.6 g of fat and 3 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole-Wheat Konya Cracker Nutrition Facts
Selected: 2 piece (medium) · 30 g
117
KCAL / 30G
Carbs
21.7g
· 8% DV
Protein
3.6g
· 7% DV
Fat
1.6g
· 2% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 12% · Fat 13%
Whole-Wheat Konya Cracker nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 21.7 g | 8% |
| Fiber | 3 g | 11% |
| Protein | 3.6 g | 7% |
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 Medium Whole-Wheat Konya Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 18 g | 70 kcal |
| 1 piece (thin) | 12 g | 47 kcal |
| 2 piece (medium) | 30 g | 117 kcal |
| 1 serving (small) | 30 g | 117 kcal |
| 3 piece (large) | 45 g | 176 kcal |
| 1 serving (medium) | 50 g | 195 kcal |
| 4 piece (large) | 60 g | 234 kcal |
| 1 serving (large) | 75 g | 293 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Konya Cracker
What is a Whole-Wheat Konya Cracker?
A Whole-Wheat Konya Cracker is a dry, crisp baked food associated with Konya, Türkiye. It is made with whole-wheat flour and is more like a crunchy bread product than a soft loaf or a conventional sweet biscuit.
How is a Whole-Wheat Konya Cracker different from Turkish simit?
A Whole-Wheat Konya Cracker is dry and brittle, while Turkish simit is typically a ring-shaped bread with a softer, chewier center and a sesame-coated crust. They are distinct baked foods, not interchangeable names for the same product.
What do you eat with a Whole-Wheat Konya Cracker?
A Whole-Wheat Konya Cracker can be eaten plain or paired with cheese, olives, tomatoes, or a spread. Its crisp texture also makes it a practical accompaniment to tea or a savory breakfast.
Does a Whole-Wheat Konya Cracker need to be toasted?
No, a Whole-Wheat Konya Cracker is usually ready to eat and does not need to be toasted. If it has softened after absorbing moisture, a brief warming in the oven can help restore some crispness.
How should you store a Whole-Wheat Konya Cracker after opening?
Store a Whole-Wheat Konya Cracker in an airtight container in a cool, dry place. Keeping moisture out helps preserve its crisp texture; discard it if you notice mold or an unusual smell.
Can you make a Whole-Wheat Konya Cracker at home?
Yes, you can make a Whole-Wheat Konya Cracker at home by mixing whole-wheat flour with water and salt, shaping the dough thinly, and baking it until dry and crisp. Recipes vary, so the result may not match every regional bakery version.
Is a Whole-Wheat Konya Cracker a traditional food from Konya?
The Whole-Wheat Konya Cracker is named for Konya and is associated with the region's baked foods. Exact recipes and shapes can vary between bakeries, so the name does not guarantee one standardized preparation.
Can a Whole-Wheat Konya Cracker replace bread in a meal?
Yes, a Whole-Wheat Konya Cracker can take the place of bread alongside foods such as soup, cheese, or a salad. Its dry, crisp texture is different from soft bread, so it may be less suitable for sandwiches.
Is a Whole-Wheat Konya Cracker a filling snack?
A Whole-Wheat Konya Cracker can make a more satisfying snack than a low-fiber refined cracker because it is made with whole-wheat flour. Pairing it with yogurt, cheese, or hummus adds protein and makes the snack more substantial.
Can people with diabetes eat a Whole-Wheat Konya Cracker?
People with diabetes may be able to include a Whole-Wheat Konya Cracker, but whole-wheat flour does not make it carbohydrate-free. Keep the portion in line with your meal plan and pair it thoughtfully; ask your diabetes care team for advice specific to you.
Whole-Wheat Konya Cracker Vitamins & Minerals
Vitamins
B3
1.74mg · 11% DV
B1
0.13mg · 11% DV
Biotin
1.8µg · 6% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.93mg · 40% DV
Selenium
14µg · 25% DV
Phosphorus
95mg · 14% DV
Copper
0.11mg · 12% DV
Sodium
186mg · 8% DV
Potassium ⭐
98mg · 3% DV
Whole-Wheat Konya Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Konya Cracker
To burn the 117 calories in 2 piece (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 Whole-Wheat Konya Cracker?
Whole-Wheat Konya Cracker is a crisp, bread-like bake associated with Konya in central Turkey. It is made with whole-wheat dough and baked until dry and crunchy; recipes and seasonings can vary, but the firm texture is part of its appeal.
In Turkey, it is often served at breakfast with cheese, olives and tomatoes, or enjoyed alongside tea as a snack. You can eat it as is, or soften it in soup or tea if you prefer. Its whole-grain base makes it a high-fibre choice, with 10.1 g of fibre per 100 g. Pair it with hummus or cheese for a more substantial snack.
How Nutritious Is Whole-Wheat Konya 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 Konya 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 Konya Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Konya 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 Konya Cracker Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 24.5:1
Above the ideal 4:1 (24.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.