Seed bread and crackers
Seed bread and crackers are hearty, crunchy baked goods made primarily from a variety of seeds like flax, sunflower, pumpkin, and chia, often bound with minimal grains or flour. They are a staple in health-conscious and low-carb diets, with origins in modern wellness cuisine but drawing on traditional European and North American seed-based baking.
🍽️ Nutrition at a glance
These are typically high in healthy fats and fiber from the seeds, with moderate protein and relatively low carbohydrates compared to traditional bread. A standard serving (about 1-2 slices or crackers) provides key nutrients like omega-3 fatty acids, magnesium, and iron, with a calorie range of roughly 150-250 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 7.5 g |
| Carbs | 38 g |
| Fat | 4.5 g |
| Fiber | 6 g |
| Sugar | 2 g |
| Sodium | 380 mg |
| Iron | 3.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 180 mg |
| Zinc | 2.0 mg |
| Selenium | 25 mcg |
| Thiamin (B1) | 0.4 mg |
| Niacin (B3) | 3.5 mg |
| Folate | 60 mcg |
Per 2 slices (80 g) · estimated, varies by recipe
💡 What's interesting
Culturally, they represent a shift towards nutrient-dense, gluten-free alternatives in contemporary diets, while nutritionally, the high seed content offers a concentrated source of antioxidants and plant-based omega-3s, making them a functional food for sustained energy.
