Ancient Grains & Seeds

Reconnect with the good stuff. We’d like you to get to know the ingredients that help you know your truest, most vital self. Why settle for food that just gets you to your next meal? These ancient grains and seeds are flavorful nutritional goldmines that keep you in balance and going strong, like you were meant to be.


Quinoa is an unusually complete plant-based protein, containing a nearly perfect balance of all nine essential amino acids – the ones our bodies need but can’t produce on their own. Don’t blame the body. Cue the quinoa! It comes to the rescue with more essential amino acids than wheat, plus heart-healthy monounsaturated fats, and omega-3 fatty acids. Oh, and if you’re planning a stroll down Muscle Beach, the complex carbs promote muscle development and maintenance. Have a cracker – strike a pose!



Amaranth is a plant protein powerhouse, with protein content that rivals that of animal-based sources. Then consider that it’s higher in minerals than most vegetables. Modern grains must get jealous – Amaranth can do it all! Amaranth even has traces of Vitamin C – no other grain can say that.

amaranth millet


Millet is a staple for one-third of the earth’s population. Here are a couple good reasons why it should be part of your diet, too! It’s high in fiber, copper, B vitamins, manganese, phosphorus, and magnesium. Plus, it’s highly alkaline, making it easily digestible and soothing to the stomach. Let’s file millet in the “2.5 Billion People Can’t Be Wrong!” category.


Chia seeds are the highest known plant-based source of omega-3 fatty acids. Don’t be fooled by their size – chia seeds are very nutrient dense. Just two tablespoons deliver a whopping 10 grams of fiber, one-third your daily requirement. Chia is also high in calcium, potassium, and iron. Something else interesting about chia seeds: its combination of protein and fiber satiates your hunger and lowers food cravings between meals. Who needs self-discipline when you have chia seeds?

flax chia


Some flax facts: flax seeds are one of the richest sources of omega-3 fatty acids and are high in fiber. But their unique and compelling attribute is that flaxseed is THE number one source of lignans in the human diet, containing about seven-fold more than the runner-up food, sesame seeds. Hippocrates, perhaps the first celebrity doctor, said “Let food be thy medicine.” We could see him prescribing flaxseed, then and now.



Sesame seeds are a treasure trove of copper, which is known for reducing the pain and swelling of rheumatoid arthritis. And if it’s non-dairy calcium you want, you can’t do much better than sesame seeds. One tablespoon contains 88 milligrams for good bones, good hair, good skin, good nails, and even a good night’s sleep!



It’s the great pumpkin seed! An estimated 80% of Americans are deficient in magnesium. One-quarter cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium. Pumpkin seeds, rich with healthy fats (lending to the rich, buttery taste of Mary’s Gone Crackers products!), are an excellent addition to your diet, particularly when mixed with flax seeds. Our multi-grain and seed recipes do more than balance taste – they deliver a big healthy dose of nutrition!

black sesame sunflower


Just looking at a sunflower makes you feel good. We’re not surprised that eating the seeds can do the same! Vitamin E is the body’s primary fat-soluble antioxidant. As you may have guessed, sunflower seeds are an excellent source of vitamin E. Sunflower seeds can also can help reduce stress. Maybe that’s why they’re so popular in baseball dugouts…



Hemp seeds can be a powerful dietary ally, especially for those who don’t ingest very much or any animal protein. Hemp is almost a complete protein. In fact, in its raw form, it has the second highest amount of protein of any food (soy being the highest). The carbs and fiber in hemp protein is on par with a pure protein shake, plus you get the nutrients of magnesium, iron, and vitamin E. Then factor in the omega-3 and omega-6 fats and you’ve got another superfood making its contribution to your overall health and happiness.



Welcome to the Good Things in Small Packages department! Those tiny poppy seeds are loaded with dietary fiber. Surprisingly, these little seeds go a long way towards helping you feel full, which is great when you’re trying to moderate your eating (Hey, that’s Job One for snacks, right?). You also get calcium, phosphorus and manganese for bone health, and copper. The only problem with consuming poppy seeds is how they roll all over the place. Except when they’re baked into Mary’s Gone Crackers products. Problem solved!

brown rice


Mary’s Gone Crackers is devoted to promoting whole foods that are minimally processed. One ingredient we use is short grain brown rice with the bran and kernel intact. The milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and 100% of the dietary fiber and essential fatty acids. Oh, but it’s “enriched” at the factory? No, thanks…we’ll pass on the starch with zero nutrients and stick with short grain brown rice. At Mary’s, we don’t meddle with nature, we celebrate it by creatively incorporating its natural goodness and fundamentally satisfying flavors into everything we make!

Harvesting Quinoa in Peru