Mary's Gone Crackers, Original Crackers, Organic Gluten Free
Whole food · Baked Products
Photo: Wikipedia
Mary's Gone Crackers are crispy, savory rounds made from a blend of organic brown rice, quinoa, flax, and sesame seeds. They offer a satisfying, nutty crunch with a toasty, earthy flavor profile. Nutritionally, they are a high-fiber, plant-based cracker with a notable protein content for a snack food.
Calorie split: 11% protein · 58% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love these crackers for their robust, wholesome flavor and sturdy texture that holds up well to dips and toppings. They are a go-to staple in health-conscious and gluten-free kitchens for their clean ingredient list and satisfying crunch.
⚠️ Watch-outs & how to enjoy it better
The dense, seedy texture can be too hard or dry for some palates, and the high fiber content may cause digestive discomfort if eaten in large quantities without adequate water. To counteract this, pair them with a hydrating dip like hummus or tzatziki, and practice portion control by sticking to a single serving.
Key benefits
- Certified gluten-free and vegan
- Excellent source of dietary fiber (16.2g per 100g)
- Provides complete protein from quinoa and seeds
- Made with whole, organic ingredients
- Low in sugar (only 1g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The founder, Mary Waldner, developed the recipe after being diagnosed with celiac disease in 1999, creating one of the early mainstream gluten-free cracker brands.
Full nutrition (USDA data · scales with serving)
| Water | 4.3 g |
| Energy | 446 kcal |
| Energy | 1866 kj |
| Protein | 12.1 g |
| Total lipid (fat) | 15.6 g |
| Ash | 3.7 g |
| Carbohydrate, by difference | 64.3 g |
| Fiber, total dietary | 16.2 g |
| Total Sugars | 1.0 g |
| Sucrose | 1.0 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 47.7 g |
| Calcium, Ca | 223 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 198 mg |
| Phosphorus, P | 422 mg |
| Potassium, K | 477 mg |
| Sodium, Na | 587 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.64 mg |
| Manganese, Mn | 2.5 mg |
| Selenium, Se | 19.7 ug |
| Thiamin | 0.21 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.4 mg |
FAQ
Are these crackers good for a low-carb diet?
No, they are relatively high in carbohydrates (64.29g per 100g), though most come from fiber-rich whole grains and seeds, not refined flour.
Can I use these for a gluten-free pizza crust?
While not traditional, their sturdy texture makes them a popular base for quick, gluten-free mini pizzas or canapés.
Why do they have such a long ingredient list?
The list reflects the whole-food, seed-based composition (brown rice, quinoa, flax, sesame) and organic seasonings used to create their signature flavor and texture without gluten.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.46 kcal/g · 11% calories from protein · 16.2 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.