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Prawn crackers are beloved snack favourites, but are they really diet-friendly? With their light, crispy texture and delicious savoury taste, it’s easy to see why prawn crackers are such a popular snack! But if you’re watching your waistline, the high fat and carbohydrate content of prawn crackers may leave you feeling confused. Read on to find out if prawn crackers are suitable for a healthy diet.

1. Prawn Cracker Strategy – A Dieter’s Dilemma

Prawn crackers can be a very tempting snack for the health-conscious dieter. After all, they are “healthier” than most snacks. But are they really? A closer look reveals some rather surprising facts about these seemingly harmless snack foods.

For one, they contain more fat than they let on. Some types of prawn crackers may seem light and low in calories. In actuality, they contain 150-200 calories per serving, and possess a high fat content. Additionally, prawn crackers are predominantly composed of carbohydrates and contain almost no essential nutrients such as vitamins and minerals.

  • Prawn crackers contain more fat than they let on.
  • They are largely composed of carbohydrates.
  • They do not contain important nutrients.

So while they won’t take up too much room in the calorie department, the dieter should proceed with caution. Eating too many prawn crackers can still lead to weight gain, albeit more slowly than with other snacks. For the health-conscious dieter, the best option is to avoid prawn crackers altogether.

2. Should You Boil or Fry?


  • Boiling is one of the most common cooking methods due to its efficiency, convenience and simplicity. It is a low-cost and great way to quickly bring out the flavour in food. It can be used to cook vegetables, pasta, eggs and fish. The food is cooked by bringing water to a boil and then adding the food to the boiling water.
  • Frying

  • Frying is a versatile cooking method that can be used to cook a variety of dishes. It is typically used to cook ingredients quickly at a very high temperature. The most common frying method is pan-frying, which requires a shallow amount of oil to be added to the cooking pan before the food is placed in the pan. Frying is great for cooking eggs, potatoes, meat and more.

When deciding whether to boil or fry, it is essential to consider the type of food that you are cooking as well as the time and effort that you are willing to spend. Boiling is a quick and straightforward method of cooking and is perfect for lengthy cooking times. It is also good for retaining the nutritional value of ingredients. On the other hand, frying can save time and makes the food tastier and crispier. However, frying often requires more effort and comes with the risk of the food being greasy. Ultimately, the choice boils down to personal preference and what kind of dish you are looking to create.
2. Should You Boil or Fry?

3. Examining The Nutritional Composition of Prawn Crackers

When it comes to prawn crackers, they may seem like the classic snack food; however, it’s important to remember that all of the crunch and flavour comes with nutritional information. With that being said, let’s break down the nutrition profile of prawn crackers.

  • Carbohydrates: Prawn crackers are high in carbohydrates, and even a single serving provides around 25 g of complex carbs.
  • Fats: Prawn crackers are relatively low in fat, containing just 2 g of fat per serving.
  • Protein: While it may seem surprising, most prawn crackers have no protein at all.
  • Sodium: Sodium is a key nutrient that’s present in large amounts in prawn crackers, as one serving contains 1260 mg of sodium.
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Overall, while prawn crackers are delicious, they are mostly made up of processed carbohydrates, fats, and sodium; making them a less than ideal choice for a healthy snack. If you choose to include them in your diet, try to limit your consumption, and be mindful of the other ingredients in your meal.

4. Filling the Gap – Supplements or Alternatives?

When it comes to vitamins and minerals, most people nowadays know that supplements are not the way to go. But what about the spaces in our diets, the nutrients that are entirely absent? We need something to bridge the gap, something to give us the nutrition we can’t get from simply eating healthy. Enter the world of supplements and alternatives.

For those looking for a way to fill the gaps, there are several options out there. Supplements can be taken in liquid or pill form, providing an easy way to target specific nutrients. Alternative ‘foods’ are also available, such as:

  • Amino Acid Powders: A great source of non-essential and essential amino acids, perfect for athletes or bodybuilders.
  • Sea Vegetables: Seaweeds are nutrient powerhouses, offering a wide variety of minerals and even vitamins.
  • Fermented Foods: Fermented foods such as miso, kimchi, and sauerkraut are excellent sources of probiotics, beneficial bacteria that promote healthy digestion.

These options give you the freedom to choose according to your own personal dietary preferences and needs. Whether you’re looking to supplement with something or just explore the world of alternative foods, there is definitely something out there that can help fill the gaps in your diet.

4. Filling the Gap - Supplements or Alternatives?

5. Can Prawn Crackers be Part of a Balanced Diet?

Prawn crackers are one of the most popular snacks around, often enjoyed with a dip or in a salad. But have you ever considered whether they can be part of a balanced diet? Here is a rundown of the pros and cons of enjoying prawn crackers for healthier living.


  • Prawn crackers are low in calories, so can be enjoyed without adding unnecessary calories to your diet.
  • They are often low in fat and contain no sugar, meaning they can be a great guilt-free snack.


  • Prawn crackers contain quite a bit of sodium, so it is important not to overeat them as too much sodium can increase your risk of high blood pressure.
  • They are often deep-fried, which means they contain unhealthy fats. Opting for oven-baked crackers can reduce the fat content significantly.

Overall, eaten in moderation, prawn crackers can be enjoyed as part of a balanced diet. But if you have dietary restrictions, it’s always worth checking labels to make sure the prawn crackers you are buying fit with your personal health goals.
5. Can Prawn Crackers be Part of a Balanced Diet?

6. Raising the Heat – Brown or White Prawn Crackers?

Crispy, crunchy and oh-so-tasty — prawn crackers are simply irresistible! These light, airy and flavourful snacks can be had with a variety of dips, added to salads and soups or enjoyed on their own. So, it’s no surprise that whenever you walk into Asian grocery stores, shelves of prawn crackers occupy a significant section. And the question that hangs in the air is — brown or white?

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Making a choice between the two boils down to personal preference. When it comes to texture, the white crackers offer a slightly crispier experience, while the brown version has a more chewy texture. For those looking for a subtle prawn taste, go with the white; as the brown version has a stronger flavour. The white crackers also stay crisper for longer and they tend to be a bit oilier than their brown counterparts. In terms of health, both varieties are similar — minus the oil content.

  • White prawn crackers last longer and provide a crunchier experience
  • Brown prawn crackers offer a chewy texture and a more intense flavour
  • Health-wise, both varieties are similar, except for oil content

If you’re trying to decide which one to buy, think about what you’re looking for in a prawn cracker. Maybe some crunchy goodness is your thing, or maybe you prefer a stronger flavour. Then raise the heat, pick up a packet and start snacking!

7. Low-Calorie Prawn Cracker Versions – Do They Exist?

It is no secret that prawn crackers are delicious – however, their high salt and fat content are not so desirable come time to count the nutritional values! But no need to worry! There are some alternatives for those looking for a low-calorie version of this classic snack.

First of all, if you’re a fan of home cooking, why not try baking your own prawn crackers instead? All you need is some prawns, plain flour, cornstarch, baking powder, olive oil, and salt. Not only is this a healthier version of prawn crackers, but also a fun and economical way to enjoy them!

  • Another option are air-fried prawn crackers. Air frying reduces the fat content of whatever food you’re cooking and is increasingly becoming a popular kitchen appliance. All you need to do is buy pre-bagged prawn crackers, spread them out in a single layer on the air fryer tray, and voilà – your guilt-free crunchy snack is all set!
  • Last but not least, you can go for prawn crackers with a twist – by adding spices, herbs and other condiments you can make the prawn crackers just as flavourful as the original version. Get creative and enjoy the endless possibilities you can have! From sweet and spicy, tikka masala, wasabi, Thai red curry, and more – you name it!

8. Enjoying Prawn Crackers without Blowing Your Calories Count!

Prawn crackers are a favourite snack for many, who are often left feeling guilty after indulging session. Don’t be, as it turns out there are ways you can enjoy your favourite snack while keeping the calorie count relatively low, here’s how:

  • Go crunchy: Don’t opt for the deep-fried and sugar-coated crackers – instead, choose the lighter, crispier options like an oven-baked variety.
  • Scoop up some greens: Instead of serving it alone, scoop up some veggies or a salad that are high in fibre and low fat.
  • Be mindful of portions: Eating a large packet in one sitting will undoubtedly add the calories, so break the packet in half and save the rest.

Lighten the dip: If your much-loved accompaniment is batter-fried, go for a much lighter version, like vegetable tempura. To further cut down on calories, steer clear of creamy and high-fat sauces as a dip.

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9. Say No to Packaged Prawn Crackers – Get Creative in The Kitchen

If you thought prawn crackers were the last word in creative snacking, think again. There are plenty of flavourful and more nutritious alternatives that don’t come in a plastic packet and take just minutes to whip up.

Here’s how to make snack-time way more fun in the kitchen:

  • Break out the spices – From chilli to cumin and even garlic powder, the options for seasoning homemade snacks are almost endless. Sprinkle a dash of your favourite spices on your snacks for a boost of flavour.
  • Think beyond deep frying – If you’re after a crunch, try baking or air-frying your snacks instead. You’ll get that same great texture without the added fats that deep frying can introduce.
  • Don’t shy away from herbs – A little parsley here, some coriander there—it’s amazing how adding some herbs can completely transform a dull dish. Get experimental and see what floats your boat.

Switching up the way you snack is super doable—just remember to be creative and have fun with it. Who knows, you may even come up with something better than anything you could find in a store!

10. Conclusions: Healthy Eating with Prawn Crackers?

Prawn crackers are an interesting snack – they appear to be less unhealthy than other processed snacks but can still satisfy salty cravings. But how do they fit in with a healthy diet?

Overall, when eaten in moderation, prawn crackers can easily be a part of a healthy diet. Making sure to choose the saltiest variety with the smallest amount of preservatives will keep your intake of unhealthy additives to a minimum. An easy way to tell if a brand of prawn crackers is healthy is to check the ingredients – if the ingredients list is short, with mostly natural ingredients, the snack is probably healthy.

Importantly, portion control is key. Prawn crackers are high in calories, so while they can fit in with a balanced diet, having just a few crackers can easily add up!

  • Choose the prawn crackers with the least amount of preservatives.
  • Check the ingredients list to ensure it is made of mostly natural ingredients.
  • Have prawn crackers in moderation.

If you’ve been looking forward to indulging in some prawn crackers, but weren’t sure if it would fit into your diet, hopefully this article has given you an insight into what to expect. Of course, as always, if you’re looking to make any major dietary changes then it’s best to speak to a nutrition expert to make sure you’re absorbing all the nutrients you need. That being said, prawn crackers can certainly be a great snack to add some crunch to your diet plan. Bon appétit!