Calories in Cracker, meal
Generic food Bread and Baked Goods
Cracker, meal contains 383 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 109 kcal.
Roughly 86% of its calories come from carbohydrates, with 10% from protein and 4% from fat (estimated with general energy factors).
That is close to the median for baked products on FoodFactly (365 kcal per 100 g).
100 g provides 77% of the Daily Value for selenium, 58% of the Daily Value for Thiamin (B1) and 54% of the Daily Value for Folate (B9).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 383 kcal | |
| Total fat ? | 1.7 g | 2% |
| Saturated fat ? | 0.27 g | 1% |
| Cholesterol ? | 0 mg | 0% |
| Sodium L | 16 mg | 0.7% |
| Total carbohydrates C | 80.9 g | 29% |
| Dietary fiber ? | 2.6 g | 9% |
| Total sugars C | 0.33 g | |
| Protein ? | 9.3 g | 19% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.43 mg | 3% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) ? | 0.7 mg | 58% |
| Riboflavin (B2) ? | 0.47 mg | 36% |
| Niacin (B3) ? | 5.7 mg | 36% |
| Pantothenic acid (B5) C | 0.47 mg | 9% |
| Vitamin B6 C | 0.039 mg | 2% |
| Folate (B9) C | 216 µg | 54% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 19.6 mg | 4% |
| Calcium ? | 23 mg | 2% |
| Iron ? | 4.6 mg | 26% |
| Magnesium ? | 24 mg | 6% |
| Phosphorus ? | 104 mg | 8% |
| Potassium ? | 115 mg | 2% |
| Zinc ? | 0.69 mg | 6% |
| Copper ? | 0.23 mg | 25% |
| Manganese ? | 0.94 mg | 41% |
| Selenium C | 42.3 µg | 77% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 86%
- Fat 4%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein9.3 gin the top quarter of baked products (median 6.7 g)
- Fiber2.6 gabove the median for baked products (median 2.4 g)
- Sugars0.33 gin the lowest quarter of baked products (median 9.5 g)
- Fat1.7 gin the lowest quarter of baked products (median 11 g)
- Saturated fat0.27 gin the lowest quarter of baked products (median 2.6 g)
- Sodium16 mgin the lowest quarter of baked products (median 433 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water7.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.15 g |
|---|---|
| Polyunsaturated fat ? | 0.72 g |
Amino acids (18)
| Tryptophan ? | 0.11 g |
|---|---|
| Threonine ? | 0.25 g |
| Isoleucine ? | 0.34 g |
| Leucine ? | 0.64 g |
| Lysine ? | 0.18 g |
| Methionine ? | 0.16 g |
| Cystine ? | 0.21 g |
| Phenylalanine ? | 0.46 g |
| Tyrosine ? | 0.25 g |
| Valine ? | 0.39 g |
| Arginine ? | 0.32 g |
| Histidine ? | 0.2 g |
| Alanine ? | 0.28 g |
| Aspartic acid ? | 0.37 g |
| Glutamic acid ? | 3.2 g |
| Glycine ? | 0.32 g |
| Proline ? | 1.1 g |
| Serine ? | 0.45 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.68 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.26 g |
| SFA 18:0 ? | 0.012 g |
| MUFA 18:1 ? | 0.15 g |
| PUFA 18:3 ? | 0.039 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 76 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water ? | 7.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine C | 0 mg |
| Ash ? | 0.6 g |
| Theobromine C | 0 mg |
| Energy C | 1,603 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid ? | 114 µg |
| Folate, food ? | 22 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crackers, saltines, fat-free, low-sodium | 393 | 10.5 g | 82.3 g | 1.6 g |
| Crackers, saltine, reduced fat | 393 | 10.5 g | 82.3 g | 1.6 g |
| Popcorn cake | 384 | 9.7 g | 80.1 g | 3.1 g |
| Crackers, matzo, plain | 395 | 10 g | 83.7 g | 1.4 g |
| Crackers, matzo, reduced sodium | 395 | 10 g | 83.7 g | 1.4 g |
| Crackers, matzo | 395 | 10 g | 83.7 g | 1.4 g |
| Crackers, matzo, egg | 391 | 12.3 g | 78.6 g | 2.1 g |
| Rice cake | 392 | 7.1 g | 81.1 g | 4.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cracker?
100 g of cracker has 383 kcal. 1 oz (28.4 g): about 109 kcal. 1 cup (115 g): about 440 kcal.
How much protein is in cracker?
Cracker contains 9.3 g of protein per 100 g (19% of the 50 g Daily Value), or 2.6 g in 1 oz (28.4 g). About 10% of its calories come from protein. Compared with other baked products, that is among the highest quarter (median 6.7 g).
How many carbs are in cracker?
Cracker has 80.9 g of total carbohydrates per 100 g, including 2.6 g of fiber and 0.33 g of sugars.
How much fat is in cracker?
Cracker contains 1.7 g of fat per 100 g, of which 0.27 g is saturated (1% of the Daily Value).
What vitamins and minerals does cracker contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (77% DV), Thiamin (B1) (58% DV), Folate (B9) (54% DV), manganese (41% DV) and Riboflavin (B2) (36% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cracker?
100 g contains 16 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172750. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.