Calories in Crackers, melba toast, rye (includes pumpernickel)
Generic food Bread and Baked Goods
Crackers, melba toast, rye (includes pumpernickel) contains 389 kcal per 100 g. A typical serving of 1 toast (5 g) provides about 19 kcal.
Roughly 80% of its calories come from carbohydrates, with 12% from protein and 8% 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 70% of the Daily Value for selenium, 45% of the Daily Value for copper and 39% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 389 kcal | |
| Total fat ? | 3.4 g | 4% |
| Saturated fat ? | 0.45 g | 2% |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 899 mg | 39% |
| Total carbohydrates ? | 77.3 g | 28% |
| Dietary fiber C | 8 g | 29% |
| Total sugars | not reported | |
| Protein ? | 11.6 g | 23% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Thiamin (B1) ? | 0.47 mg | 39% |
| Riboflavin (B2) ? | 0.28 mg | 22% |
| Niacin (B3) ? | 4.7 mg | 29% |
| Pantothenic acid (B5) ? | 0.48 mg | 10% |
| Vitamin B6 ? | 0.086 mg | 5% |
| Folate (B9) C | 129 µg | 32% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium ? | 78 mg | 6% |
| Iron ? | 3.7 mg | 20% |
| Magnesium ? | 39 mg | 9% |
| Phosphorus ? | 183 mg | 15% |
| Potassium ? | 193 mg | 4% |
| Zinc ? | 1.4 mg | 12% |
| Copper ? | 0.4 mg | 45% |
| Manganese ? | 0.74 mg | 32% |
| Selenium C | 38.7 µg | 70% |
% 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 12%
- Carbohydrates 80%
- Fat 8%
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
- Protein11.6 gin the top quarter of baked products (median 6.7 g)
- Fiber8 gin the top quarter of baked products (median 2.4 g)
- Fat3.4 gin the lowest quarter of baked products (median 11 g)
- Saturated fat0.45 gin the lowest quarter of baked products (median 2.6 g)
- Sodium899 mgin the top quarter of baked products (median 433 mg)
- Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
- Water4.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.91 g |
|---|---|
| Polyunsaturated fat ? | 1.3 g |
Amino acids (18)
| Tryptophan ? | 0.13 g |
|---|---|
| Threonine ? | 0.36 g |
| Isoleucine ? | 0.45 g |
| Leucine ? | 0.8 g |
| Lysine ? | 0.34 g |
| Methionine ? | 0.19 g |
| Cystine ? | 0.24 g |
| Phenylalanine ? | 0.57 g |
| Tyrosine ? | 0.29 g |
| Valine ? | 0.53 g |
| Arginine ? | 0.46 g |
| Histidine ? | 0.25 g |
| Alanine ? | 0.43 g |
| Aspartic acid ? | 0.63 g |
| Glutamic acid ? | 3.5 g |
| Glycine ? | 0.42 g |
| Proline ? | 1.2 g |
| Serine ? | 0.58 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 1.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.003 g |
| SFA 16:0 ? | 0.36 g |
| SFA 18:0 ? | 0.092 g |
| MUFA 18:1 ? | 0.88 g |
| PUFA 18:3 ? | 0.11 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 ? | 0.025 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 ? | 0.004 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (1)
| Retinol Z | 0 µg |
|---|
Other components (7)
| Water ? | 4.9 g |
|---|---|
| Alcohol C | 0 g |
| Ash ? | 2.9 g |
| Energy ? | 1,628 kJ |
| Vitamin A, IU C | 0 IU |
| Folic acid C | 63 µg |
| Folate, food ? | 22 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 |
|---|---|---|---|---|
| Melba toast | 390 | 12.1 g | 76.6 g | 3.2 g |
| Croutons, plain | 407 | 11.9 g | 73.5 g | 6.6 g |
| Rice cake | 392 | 7.1 g | 81.1 g | 4.3 g |
| Popcorn cake | 384 | 9.7 g | 80.1 g | 3.1 g |
| Cracker, meal | 383 | 9.3 g | 80.9 g | 1.7 g |
| Breadsticks, hard, whole wheat | 425 | 15.1 g | 67.9 g | 11 g |
| Cookies, fudge, cake-type (includes trolley cakes) | 349 | 5 g | 78.3 g | 3.7 g |
| Bread, sticks, plain | 412 | 12 g | 68.4 g | 9.5 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 389 kcal. 1 toast (5 g): about 19 kcal. 0.5 oz (14.2 g): about 55 kcal.
Is crackers high in protein?
Crackers contains 11.6 g of protein per 100 g (23% of the 50 g Daily Value), or 0.58 g in 1 toast (5 g). About 12% 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 77.3 g of total carbohydrates per 100 g, including 8 g of fiber.
How much fat is in crackers?
Crackers contains 3.4 g of fat per 100 g, of which 0.45 g is saturated (2% of the Daily Value).
What vitamins and minerals does crackers contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (70% DV), copper (45% DV), Thiamin (B1) (39% DV), Folate (B9) (32% DV) and manganese (32% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 899 mg of sodium, 39% 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 174978. 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.