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Seeded Flatbread Crackers

Seeded Flatbread Crackers

Everyday

Seeded flatbread crackers are thin, crispy baked snacks combining whole grains like rye or spelt with nutrient-dense seeds such as flax, sesame, and chia. These crackers offer a high-fiber, plant-based protein source enriched with heart-healthy unsaturated fats and omega-3s from their seed blend. Their robust crunch and nutty flavor profile suit both standalone snacking and pairing with dips or cheeses, while gluten-free or vegan formulations accommodate diverse dietary preferences.

Macro Impact

A 3 cracker serving contains 119 calories, 3g protein, 19g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 119 calories?
Walking3.5 mph, moderate pace
28 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size3 cracker (27 g)
Amount per serving
Calories119
% Daily Value*
Total Fat3g
4%
Saturated Fat0.7g
3%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat1g
Cholesterol0mg
0%
Sodium216mg
9%
Total Carbohydrate19g
7%
Dietary Fiber1g
5%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium8mg
1%
Iron0.7mg
4%
Potassium41mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
19 / 275 g
7%
Fiber
1 / 28 g
5%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
2 / 23 g
7%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
2 / 19 g
8%
Omega 9
1 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
9%
Leucine
0 / 3 g
7%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
7%
Threonine
0 / 1 g
8%
Tryptophan
0 / 0 g
12%
Valine
0 / 2 g
7%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
0%
Folate
8 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
8 / 1k mg
1%
Copper
0 / 1 mg
6%
Iron
1 / 13 mg
5%
Magnesium
11 / 370 mg
3%
Manganese
0 / 2 mg
7%
Phosphorous
27 / 700 mg
4%
Potassium
41 / 3k mg
1%
Selenium
3 / 55 mcg
5%
Sodium
216 / 2.3k mg
9%
Zinc
0 / 10 mg
3%
Chromium
1 / 30 mcg
2%
Molybdenum
1 / 45 mcg
3%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
4 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Crackers, gluten-free, multi-seeded and multigrain. USDA Standard Reference, Legacy. Food ID 174104.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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