Lentil crackers

Snack

Item Rating: 67/100

1 serving (30 grams) contains 120 calories, 5.0 grams of protein, 3.5 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		600
% Daily Value*
Total Fat		17.5 g	22%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1000.0 mg	43%
Total Carbohydrates		90 g	32%
	Dietary Fiber	10.0 g	35%
	Sugars	5 g
protein		25 g	50%
Vitamin D		0 mcg	0%
Calcium		100.0 mg	7%
Iron		7.5 mg	41%
Potassium		500 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🥩 High protein

Source of Calories

Fat: 157 cal (25.5%)

Protein: 100 cal (16.2%)

Carbs: 360 cal (58.3%)

About Lentil crackers

Lentil crackers are a crunchy snack made primarily from lentil flour or ground lentils, offering a healthier alternative to traditional crackers. Originating from the use of lentils in Middle Eastern and South Asian cuisines, these crackers have gained popularity worldwide for their high protein and fiber content. Lentils are an excellent source of carbohydrates with a low glycemic index, making them a great option for sustained energy release. A single serving (about 30 grams) of lentil crackers can provide around 120-140 calories, 5-6 grams of protein, 2-3 grams of dietary fiber, and an array of micronutrients like iron, folate, and magnesium. They are generally gluten-free and suitable for various dietary preferences, depending on ingredient additions.

Health Benefits

• High protein content (5-6 grams per serving) supports muscle repair and growth.
• Rich in dietary fiber, contributing to digestive health and improved gut microbiota.
• Provides essential minerals like iron (1-2 mg per serving), which aids in oxygen transport and prevents anemia.
• Contains magnesium, which supports bone health and regulates blood pressure.
• Low glycemic index helps stabilize blood sugar levels, beneficial for individuals with diabetes.

Dietary Considerations

Allergens: Contains May contain traces of peanuts, tree nuts, or sesame if processed in shared facilities.

Suitable for: Gluten-free diets, vegan diets, vegetarian diets

Not suitable for: Diets avoiding legumes (e.g., some low-fodmap or paleo diets), individuals with lentil allergies or legume sensitivities

Selection and Storage

Store lentil crackers in an airtight container in a cool, dry place to maintain freshness and crispness. Avoid exposure to moisture or high humidity to prevent them from becoming stale.

Common Questions About Lentil crackers Nutrition

Are lentil crackers high in protein?

Yes, lentil crackers are a good source of protein, providing about 5-7 grams of protein per serving (typically 1 ounce or around 28 grams). This makes them a great snack option for those looking to add more plant-based protein to their diet.

Can I eat lentil crackers on a keto diet?

Lentil crackers are not ideal for a keto diet because they are relatively high in carbohydrates. A serving contains roughly 15-20 grams of carbs, which can quickly add up if you’re trying to stay within the typical keto daily carb limit of 20-50 grams.

What are the health benefits of lentil crackers?

Lentil crackers are rich in fiber, protein, and essential nutrients like iron and folate, which support healthy digestion, muscle repair, and energy production. However, they may also be moderately high in sodium depending on the brand, so it’s best to check labels if you’re monitoring your salt intake.

How many lentil crackers should I eat in one serving?

A standard serving size is typically around 1 ounce (28 grams), or about 10-12 crackers depending on the brand. This portion provides a balanced amount of protein, carbs, and fat without overloading on calories, which usually range between 120-150 per serving.

How do lentil crackers compare to regular crackers?

Compared to regular crackers made from refined flour, lentil crackers generally have more protein, fiber, and nutrients due to the use of lentil flour. Regular crackers often provide little nutritional value and are higher in empty carbs, making lentil crackers a healthier option overall.

Data Sources & Scientific References