Calories in Crackers, matzo, egg
Generic food Bread and Baked Goods
Crackers, matzo, egg contains 391 kcal per 100 g. A typical serving of 1 matzo (28 g) provides about 109 kcal.
Roughly 82% of its calories come from carbohydrates, with 13% from protein and 5% 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 66% of the Daily Value for Thiamin (B1), 50% of the Daily Value for selenium and 48% of the Daily Value for Riboflavin (B2).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 391 kcal | |
| Total fat ? | 2.1 g | 3% |
| Saturated fat ? | 0.55 g | 3% |
| Cholesterol C | 83 mg | 28% |
| Sodium ? | 21 mg | 0.9% |
| Total carbohydrates C | 78.6 g | 29% |
| Dietary fiber ? | 2.8 g | 10% |
| Total sugars | not reported | |
| Protein ? | 12.3 g | 25% |
| Vitamin A C | 13 µg | 1% |
| Vitamin C C | 0.1 mg | 0.1% |
| Thiamin (B1) C | 0.79 mg | 66% |
| Riboflavin (B2) ? | 0.62 mg | 48% |
| Niacin (B3) ? | 5.1 mg | 32% |
| Pantothenic acid (B5) ? | 0.44 mg | 9% |
| Vitamin B6 ? | 0.054 mg | 3% |
| Folate (B9) C | 24 µg | 6% |
| Vitamin B12 C | 0.19 µg | 8% |
| Calcium ? | 40 mg | 3% |
| Iron ? | 2.7 mg | 15% |
| Magnesium C | 24 mg | 6% |
| Phosphorus C | 148 mg | 12% |
| Potassium ? | 150 mg | 3% |
| Zinc ? | 0.73 mg | 7% |
| Copper C | 0.16 mg | 17% |
| Manganese ? | 0.6 mg | 26% |
| Selenium C | 27.7 µg | 50% |
% 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 13%
- Carbohydrates 82%
- Fat 5%
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
- Protein12.3 gin the top quarter of baked products (median 6.7 g)
- Fiber2.8 gabove the median for baked products (median 2.4 g)
- Fat2.1 gin the lowest quarter of baked products (median 11 g)
- Saturated fat0.55 gin the lowest quarter of baked products (median 2.6 g)
- Sodium21 mgin the lowest quarter of baked products (median 433 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water6.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.61 g |
|---|---|
| Polyunsaturated fat ? | 0.47 g |
Amino acids (18)
| Tryptophan ? | 0.15 g |
|---|---|
| Threonine ? | 0.38 g |
| Isoleucine ? | 0.47 g |
| Leucine ? | 0.89 g |
| Lysine ? | 0.39 g |
| Methionine ? | 0.25 g |
| Cystine ? | 0.27 g |
| Phenylalanine ? | 0.62 g |
| Tyrosine ? | 0.4 g |
| Valine ? | 0.54 g |
| Arginine ? | 0.54 g |
| Histidine ? | 0.28 g |
| Alanine ? | 0.45 g |
| Aspartic acid ? | 0.66 g |
| Glutamic acid ? | 3.7 g |
| Glycine ? | 0.44 g |
| Proline ? | 1.3 g |
| Serine ? | 0.67 g |
Individual fatty acids (15)
| EPA (omega-3, 20:5 n-3) ? | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0.005 g |
| Linoleic acid (omega-6, 18:2) ? | 0.43 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.005 g |
| SFA 16:0 ? | 0.42 g |
| SFA 18:0 ? | 0.12 g |
| MUFA 18:1 ? | 0.56 g |
| PUFA 18:3 ? | 0.02 g |
| PUFA 20:4 ? | 0.021 g |
| MUFA 16:1 ? | 0.043 g |
| MUFA 20:1 ? | 0.004 g |
| MUFA 22:1 ? | 0 g |
Carotenoids (1)
| Retinol C | 13 µg |
|---|
Other components (6)
| Water ? | 6.4 g |
|---|---|
| Ash ? | 0.6 g |
| Energy ? | 1,636 kJ |
| Vitamin A, IU ? | 42 IU |
| Folic acid Z | 0 µg |
| Folate, food C | 24 µg |
Other forms of Crackers
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crackers, snack, Goya Crackers | 433 | 14.3 g | 64.4 g | 13.4 g |
| Crackers, cream, Gamesa Sabrosas | 484 | 7 g | 64.6 g | 20.4 g |
| Crackers, cream, La Moderna Rikis Cream Crackers | 464 | 7.2 g | 64.9 g | 19.5 g |
| Crackers, cheese, sandwich-type with cheese filling | 490 | 8.9 g | 58.8 g | 24.4 g |
| Crackers, whole-wheat, reduced fat | 416 | 11.3 g | 75.5 g | 7.6 g |
| Crackers, wheat, reduced fat | 444 | 9.3 g | 71.5 g | 13.4 g |
| Crackers, cheese, reduced fat | 418 | 10 g | 68.2 g | 11.7 g |
| Crackers, saltines, whole wheat (includes multi-grain) | 398 | 7.1 g | 68.3 g | 10.7 g |
| Crackers, multigrain | 482 | 7.1 g | 67.6 g | 20.4 g |
| Crackers, standard snack-type, with whole wheat | 463 | 7.3 g | 68.4 g | 17.8 g |
| Crackers, sandwich-type, peanut butter filled, reduced fat | 437 | 8.3 g | 63.5 g | 16.7 g |
| Crackers, toast thins, low sodium | 442 | 6.5 g | 67.7 g | 16.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Popcorn cake | 384 | 9.7 g | 80.1 g | 3.1 g |
| Cracker, meal | 383 | 9.3 g | 80.9 g | 1.7 g |
| Melba toast | 390 | 12.1 g | 76.6 g | 3.2 g |
| Rice cake | 392 | 7.1 g | 81.1 g | 4.3 g |
| Croutons, plain | 407 | 11.9 g | 73.5 g | 6.6 g |
| Cookies, fudge, cake-type (includes trolley cakes) | 349 | 5 g | 78.3 g | 3.7 g |
| Rice paper | 323 | 5.9 g | 72.3 g | 1.1 g |
| Ice cream cones, cake or wafer-type | 417 | 8.1 g | 79 g | 6.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in crackers?
100 g of crackers has 391 kcal. 1 matzo (28 g): about 109 kcal. 0.5 oz (14.2 g): about 56 kcal.
Is crackers high in protein?
Crackers contains 12.3 g of protein per 100 g (25% of the 50 g Daily Value), or 3.4 g in 1 matzo (28 g). About 13% 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 crackers?
Crackers has 78.6 g of total carbohydrates per 100 g, including 2.8 g of fiber.
How much fat is in crackers?
Crackers contains 2.1 g of fat per 100 g, of which 0.55 g is saturated (3% of the Daily Value).
What vitamins and minerals does crackers contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (66% DV), selenium (50% DV), Riboflavin (B2) (48% DV), Niacin (B3) (32% DV) and manganese (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 21 mg of sodium, 0.9% 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 172741. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.