Parle Krackjack: Calories, Nutrition and Health Facts
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Perplexity India's iconic sweet-and-salty cracker biscuit with ajwain flavor, perfect for chai time with its unique taste that's neither too sweet nor too salty.
Quick Nutrition Facts
Per 100g (approximately 12-14 biscuits)
| Nutrient | Amount |
|---|---|
| Calories | 489 kcal |
| Protein | 6.8g |
| Carbohydrates | 70.5g |
| Fiber | 2g |
| Sugars | 19.6g |
| Fat | 19.9g |
| Saturated Fat | 9.4g |
| Sodium | 371mg |
| Cholesterol | 0mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Krackjack contains half the sugar of cream biscuits (19.6g vs 40g per 100g), making it a relatively better choice for those watching sugar intake. The ajwain adds digestive benefits, though the high refined carb content (70.5g) still impacts blood sugar significantly.
Myth Busters
MYTH #1: Krackjack Is Healthier Because It's a Cracker, Not a Cookie
TRUTH: Despite its cracker-like texture, Krackjack has 489 calories per 100g—similar to cookies. The refined flour base and added fats provide comparable caloric density. "Cracker" marketing doesn't mean fewer calories.
MYTH #2: The Ajwain in Krackjack Aids Digestion Significantly
TRUTH: While ajwain has traditional digestive benefits, the trace amount in biscuits (less than 0.5%) provides negligible effect. Eating whole ajwain seeds or ajwain water delivers actual digestive benefits; biscuit amounts are primarily for flavor.
MYTH #3: Sweet-and-Salty Means Balanced and Won't Cause Weight Gain
TRUTH: The sweet-salty combination actually triggers increased consumption by stimulating multiple taste receptors. This flavor profile makes it harder to stop eating. High palatability often leads to overconsumption, not balance.
MYTH #4: Krackjack Is a Good Protein Snack at 6.8g per 100g
TRUTH: While 6.8g protein per 100g sounds decent, you'd consume 489 calories to get it—a poor protein-to-calorie ratio. Quality protein sources provide 20-30g protein per 150-200 calories. Eggs, paneer, or dal are far more efficient.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 489 kcal/100g with low satiety. Sweet-salty flavor promotes overeating. Limit to 3-4 biscuits as occasional treat. |
| Muscle Gain | | 6.8g protein is inefficient at 489 calories. Empty carbs don't support muscle synthesis. Choose protein-rich alternatives. |
| Diabetes Management | | Lower sugar (19.6g) than cream biscuits but 70.5g refined carbs still spike blood glucose. Limit portions strictly. |
| PCOS Management | | Refined carbs worsen insulin resistance. Moderate occasionally; pair with protein to reduce glycemic impact. |
| Pregnancy Nutrition |  | Not harmful occasionally but provides no essential pregnancy nutrients like folate, iron, or calcium. Choose nutrient-dense snacks instead. |
| Viral/Flu Recovery | | Light and easy to eat when sick. Provides quick energy but no immune-supporting nutrients. Adequate for appetite loss situations. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Krackjack
Understanding how Krackjack affects blood glucose helps you make informed snacking decisions.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing refined carbohydrate foods with protein or fat significantly reduces blood sugar impact:
- 🥜 Peanut butter or almond spread - Healthy fats and protein slow absorption
- 🧀 Cheese slice or paneer cube - Protein buffers the glucose spike
- ☕ Unsweetened masala chai - Spices may aid glucose metabolism
- 🥛 Glass of milk or buttermilk - Protein and fat combination
Limit to 3-4 biscuits and avoid eating on an empty stomach for better blood sugar control.
Cultural Significance
Krackjack holds a special place in Indian snacking culture as the original sweet-and-salty biscuit.
In India:
- Launched by Parle in 1979, pioneering the sweet-salty category in India
- Name combines "crack" (crispy sound) and "jack" (all-purpose, like a jack of all trades)
- The ajwain flavor connects to traditional Indian digestive wisdom
- Popular across all age groups as a chai-time companion
- Inspired numerous imitators but remains the category leader
Market Position:
- One of India's top 10 selling biscuit brands
- Positioned as a versatile snack—morning tea, evening chai, travel companion
- Available in multiple variants: Original, Butter, and Masala
- Affordable pricing makes it accessible across economic segments
Compare & Substitute
Parle Krackjack vs Similar Snacks (Per 100g)
| Nutrient | 🍘 Krackjack | 🍪 Monaco | 🍪 Marie | 🍪 Parle-G |
|---|---|---|---|---|
| Calories | 489 kcal | 480 kcal | 435 kcal | 462 kcal |
| Carbs | 70.5g | 68g | 75g | 76g |
| Fiber | 2g | 1.5g | 2.5g | 2g |
| Protein | 6.8g | 7g | 7g | 6.5g |
| Fat | 19.9g | 20g | 12g | 14g |
| Sugar | 19.6g | 8g | 22g | 26g |
| Sodium | 371mg | 850mg | 450mg | 380mg |
| Best For | Sweet-salty craving | Savory snacking | Tea-time, lower fat | Budget energy |
Frequently Asked Questions
How many calories are in one Parle Krackjack biscuit?
One Krackjack biscuit (approximately 7-8g) contains 35-40 calories with 1.4g sugar, 1.4g fat, and 0.5g protein. A typical serving of 4-5 biscuits provides 140-200 calories.
Is Parle Krackjack suitable for diabetics?
Better than cream biscuits due to lower sugar (19.6g vs 40g per 100g), but still contains 70.5g refined carbs that spike blood glucose. Limit to 2-3 biscuits; pair with protein; avoid on empty stomach; monitor post-meal glucose.
What makes Krackjack different from other biscuits?
Unique sweet-and-salty flavor profile with ajwain (carom seeds) distinguishes Krackjack. Lighter, crispier texture than regular cookies; positioned between cracker and biscuit; iconic rectangular shape with sugar crystals on top.
Does Parle Krackjack contain ajwain?
Yes, Krackjack contains ajwain (carom seeds) as a flavoring ingredient, contributing to its distinctive taste. The amount is minimal (under 0.5%) and primarily for flavor rather than therapeutic digestive benefits.
Can I eat Parle Krackjack during weight loss?
Occasionally, with strict portion control. Limit to 3-4 biscuits (105-140 calories) as a planned treat. The sweet-salty combination triggers overeating; pre-portion before consuming; avoid eating from the pack.
Is Parle Krackjack vegetarian?
Yes, Krackjack is vegetarian and egg-free, using vegetable-based fats and ingredients. Not certified vegan as manufacturing lines may process milk-containing products. Check packaging for allergen updates.
How does Krackjack compare to Monaco for health?
Similar calories (489 vs 480 kcal/100g) but different profiles: Krackjack has more sugar (19.6g vs 8g) while Monaco has much higher sodium (850mg vs 371mg). Choose Krackjack for sweet-salty cravings; Monaco for pure savory preference.
Is Krackjack better than cream-filled biscuits for health?
Relatively yes—Krackjack has half the sugar of bourbon/Oreo (19.6g vs 38-40g per 100g) and no cream filling. However, similar calories and refined carbs mean neither is a healthy choice; both should be occasional treats.
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