Vegetarian crackers

Snack

Item Rating: 61/100

1 serving (30 grams) contains 120 calories, 2.0 grams of protein, 4.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		600
% Daily Value*
Total Fat		20.0 g	25%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1000.0 mg	43%
Total Carbohydrates		100.0 g	36%
	Dietary Fiber	5 g	17%
	Sugars	5 g
protein		10.0 g	20%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		2.5 mg	13%
Potassium		250.0 mg	5%

* 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: 180 cal (29.0%)

Protein: 40 cal (6.5%)

Carbs: 400 cal (64.5%)

About Vegetarian crackers

Vegetarian crackers are snack items formulated without any animal-derived ingredients, making them ideal for vegetarian diets. Typically originating as part of Western cuisine, these crackers are made from plant-based flours like wheat, rice, or chickpea, combined with oils, herbs, and seasonings for flavoring. They are often baked or grilled rather than fried, reducing caloric density. Nutritionally, vegetarian crackers can vary depending on their composition; they are commonly a source of carbohydrates and may contribute fiber, depending on whether whole-grain flours are used. Some varieties also include healthy fats from added seeds like flax or chia, and fortified versions may provide essential micronutrients such as calcium and iron.

Health Benefits

• Rich in fiber (if made with whole-grain flours), aiding in digestion and controlling cholesterol levels.
• May contain healthy monounsaturated fats from ingredients like olive oil, promoting heart health.
• Fortified crackers can provide essential nutrients like iron and calcium, supporting bone health and red blood cell production.

Dietary Considerations

Allergens: Contains gluten (if made with wheat), sesame seeds, soy

Suitable for: Vegetarian diets, ovo-lacto diets

Not suitable for: Gluten-free diets (unless specifically labeled gluten-free), nut-free diets (if manufactured with nuts or cross-contamination risks)

Selection and Storage

Store vegetarian crackers in a cool, dry place in their airtight packaging to maintain freshness and crispness.

Common Questions About Vegetarian crackers Nutrition

Are vegetarian crackers high in protein?

Vegetarian crackers typically contain around 2-5 grams of protein per serving (approximately 30 grams). However, they are not a significant source of protein and are better consumed as part of a balanced diet with other protein-rich foods like legumes or nuts.

Can I eat vegetarian crackers on a low-carb or keto diet?

Most vegetarian crackers are not suitable for a keto diet as they generally contain 15-20 grams of carbohydrates per serving, primarily from flour or grains. However, low-carb alternatives made with almond or seed flours may be an option for keto-friendly snacking.

Are vegetarian crackers healthy?

Vegetarian crackers can be a healthy snack when made with whole grains, seeds, or minimal added sugars, as they provide fiber, moderate calories (around 120-150 per 30g serving), and some vitamins like B vitamins. However, some varieties may be high in sodium or include refined ingredients, so reading the nutrition label is important.

What is the recommended portion size for vegetarian crackers?

A recommended portion size for vegetarian crackers is typically around 1 serving or 30 grams, which is usually 10-15 crackers depending on the brand. This portion keeps calorie, carbohydrate, and sodium intake moderate while offering a satisfying snack.

How do vegetarian crackers compare to regular crackers?

Vegetarian crackers are often similar to regular crackers but may emphasize plant-based ingredients like seeds, whole grains, or legumes. Compared to traditional crackers, they may have more fiber and fewer animal-based additives but can sometimes contain the same or more sodium and calories if not carefully chosen.

Data Sources & Scientific References