Seeded cracker

Snack

Item Rating: 64/100

1 serving (30 grams) contains 150 calories, 4.0 grams of protein, 9.0 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		1200
% Daily Value*
Total Fat		72 g	92%
	Saturated Fat	8.0 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1200 mg	52%
Total Carbohydrates		96 g	34%
	Dietary Fiber	24 g	85%
	Sugars	8.0 g
protein		32.0 g	64%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		8.0 mg	44%
Potassium		400.0 mg	8%

* 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

Source of Calories

Fat: 648 cal (55.9%)

Protein: 128 cal (11.0%)

Carbs: 384 cal (33.1%)

About Seeded cracker

Seeded crackers are a popular snack option made from a blend of whole seeds such as flaxseeds, chia seeds, sunflower seeds, sesame seeds, and sometimes grains like oats. Originating from health-conscious baking trends, particularly in Western and Nordic cuisines, these crackers are gluten-free when made without wheat flour. They're known for their crunchy texture and nutrient-dense profile. They are rich in dietary fiber, healthy fats, and plant-based proteins, making them a nutritious alternative to traditional refined crackers. Seeded crackers are low in carbohydrates and provide essential vitamins and minerals, including magnesium, zinc, and vitamin E, depending on the seeds used. With no artificial additives (if homemade), seeded crackers add a wholesome boost to meals or snacks.

Health Benefits

• Rich in omega-3 fatty acids from flaxseeds and chia seeds, promoting heart health and reducing inflammation.
• High in dietary fiber, supporting digestion and contributing to healthy gut microbiota.
• Contain magnesium and zinc, which support bone health, immune system function, and energy production.

Dietary Considerations

Allergens: Contains sesame seeds, sunflower seeds, potential cross-contamination with nuts or gluten if not certified allergen-free

Suitable for: Gluten-free diet (if no grains are added), low-carb diet, vegan diet

Not suitable for: People with sesame allergies, nut-free diets if cross-contamination occurs (check labels)

Selection and Storage

Store seeded crackers in an airtight container in a cool, dry place for up to 2 weeks. To retain crispness, avoid exposure to humidity or moisture.

Common Questions About Seeded cracker Nutrition

Are seeded crackers high in protein?

Seeded crackers typically contain around 3-6 grams of protein per serving (approximately 30 grams), depending on the seeds used, such as chia, flax, or sunflower seeds. While they are not a primary protein source, they can contribute to your daily intake when paired with other protein-rich foods.

Can I eat seeded crackers on a keto diet?

Seeded crackers can be compatible with a keto diet if made without high-carb ingredients like flour or sugar. Many varieties contain 1-5 grams of net carbs per serving, as seeds themselves are low in carbs but high in fiber and healthy fats, making them suitable for keto lifestyles.

What are the health benefits of seeded crackers?

Seeded crackers are rich in healthy fats, fiber, and micronutrients like magnesium, zinc, and omega-3 fatty acids, depending on the blend of seeds. These nutrients support heart health, digestion, and inflammation reduction, though some commercial varieties may contain excess sodium or additives, so check labels carefully.

How many seeded crackers should I eat per serving?

A typical serving size of seeded crackers is around 4-6 crackers or 30 grams, which provides approximately 120-150 calories. For portion control, enjoy them with dips or spreads to make them more filling without overeating.

How do seeded crackers compare to traditional wheat crackers?

Seeded crackers generally have more fiber, healthy fats, and micronutrients than traditional wheat crackers, which are often higher in refined carbs and lower in nutrition. However, seeded crackers may contain slightly more calories and fat, so they are better suited for nutrient-dense snacking or diets focusing on whole foods.

Data Sources & Scientific References