Calories in Crackers, oatmeal
Generic food Bread and Baked Goods
Crackers, oatmeal contains 455 kcal per 100 g. A typical serving of 1 cracker (10 g) provides about 46 kcal.
Roughly 62% of its calories come from carbohydrates, with 32% from fat and 6% from protein (estimated with general energy factors).
That is close to the median for crackers, excludes saltines on FoodFactly (443 kcal per 100 g).
100 g provides 30% of the Daily Value for copper, 25% of the Daily Value for Niacin (B3) and 24% of the Daily Value for phosphorus.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 455 kcal | |
| Total fat C | 16.4 g | 21% |
| Saturated fat C | 3.2 g | 16% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 699 mg | 30% |
| Total carbohydrates C | 70.7 g | 26% |
| Dietary fiber C | 6.9 g | 25% |
| Total sugars C | 15.5 g | |
| Protein C | 7.3 g | 15% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.6 mg | 10% |
| Vitamin K C | 14.2 µg | 12% |
| Thiamin (B1) C | 0.28 mg | 24% |
| Riboflavin (B2) C | 0.15 mg | 11% |
| Niacin (B3) C | 4 mg | 25% |
| Vitamin B6 C | 0.24 mg | 14% |
| Folate (B9) C | 40 µg | 10% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 27.2 mg | 5% |
| Calcium C | 92 mg | 7% |
| Iron C | 2.6 mg | 15% |
| Magnesium C | 72 mg | 17% |
| Phosphorus C | 302 mg | 24% |
| Potassium C | 283 mg | 6% |
| Zinc C | 1.6 mg | 15% |
| Copper C | 0.27 mg | 30% |
| Selenium C | 9.9 µg | 18% |
% 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 6%
- Carbohydrates 62%
- Fat 32%
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
- Protein7.3 gin the lowest quarter of crackers, excludes saltines (median 9.9 g)
- Fiber6.9 gabove the median for crackers, excludes saltines (median 3.4 g)
- Sugars15.5 gin the top quarter of crackers, excludes saltines (median 4.4 g)
- Fat16.4 gabove the median for crackers, excludes saltines (median 15.3 g)
- Saturated fat3.2 gabove the median for crackers, excludes saltines (median 2.6 g)
- Sodium699 mgabove the median for crackers, excludes saltines (median 598 mg)
- Protein per 100 kcal1.6 gprotein density, useful for comparing foods with different calorie levels
- Water2.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.5 g |
|---|---|
| Polyunsaturated fat C | 8.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 7.5 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0.005 g |
| SFA 8:0 C | 0.058 g |
| SFA 10:0 C | 0.047 g |
| SFA 12:0 C | 0.35 g |
| SFA 14:0 C | 0.15 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 0.66 g |
| MUFA 18:1 C | 3.4 g |
| PUFA 18:3 C | 0.99 g |
| PUFA 20:4 C | 0.006 g |
| MUFA 16:1 C | 0.014 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.042 g |
| MUFA 22:1 C | 0.003 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 4 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 180 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 2 µg |
| Folate, food C | 36 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 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 |
|---|---|---|---|---|
| Cookies, chocolate sandwich, with creme filling, special dietary | 461 | 4.5 g | 68 g | 22.1 g |
| Cookies, Marie biscuit | 406 | 7.1 g | 70.5 g | 10.6 g |
| Zwieback toast | 426 | 10.1 g | 74.2 g | 9.7 g |
| Cookies, molasses | 430 | 5.6 g | 73.8 g | 12.8 g |
| Cookies, butter, commercially prepared, enriched | 467 | 6.1 g | 68.9 g | 18.8 g |
| Cookies, oatmeal, commercially prepared, regular | 450 | 6.2 g | 68.7 g | 18.1 g |
| Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | 445 | 8.8 g | 66.3 g | 16.1 g |
| Cookies, gingersnaps | 416 | 5.6 g | 76.9 g | 9.8 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 455 kcal. 1 cracker (10 g): about 46 kcal.
How much protein is in crackers?
Crackers contains 7.3 g of protein per 100 g (15% of the 50 g Daily Value), or 0.73 g in 1 cracker (10 g). About 6% of its calories come from protein. Compared with other crackers, excludes saltines, that is in the lowest quarter (median 9.9 g).
How many carbs are in crackers?
Crackers has 70.7 g of total carbohydrates per 100 g, including 6.9 g of fiber and 15.5 g of sugars.
How much fat is in crackers?
Crackers contains 16.4 g of fat per 100 g, of which 3.2 g is saturated (16% of the Daily Value).
What vitamins and minerals does crackers contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (30% DV), Niacin (B3) (25% DV), phosphorus (24% DV), Thiamin (B1) (24% DV) and selenium (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 699 mg of sodium, 30% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2708136. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.