Calories in Crackers, woven wheat, reduced fat
Generic food Bread and Baked Goods
Crackers, woven wheat, reduced fat contains 416 kcal per 100 g. A 1 small or medium single serving bag (45 g) provides about 187 kcal.
Roughly 73% of its calories come from carbohydrates, with 16% from fat and 11% 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 50% of the Daily Value for copper, 33% of the Daily Value for Niacin (B3) and 29% 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 | 416 kcal | |
| Total fat C | 7.6 g | 10% |
| Saturated fat C | 1.1 g | 5% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 745 mg | 32% |
| Total carbohydrates C | 75.5 g | 27% |
| Dietary fiber C | 10.9 g | 39% |
| Total sugars C | 1.2 g | |
| Protein C | 11.3 g | 23% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 12.5 µg | 10% |
| Thiamin (B1) C | 0.19 mg | 15% |
| Riboflavin (B2) C | 0.022 mg | 2% |
| Niacin (B3) C | 5.2 mg | 33% |
| Vitamin B6 C | 0.2 mg | 12% |
| Folate (B9) C | 30 µg | 8% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 29.5 mg | 5% |
| Calcium C | 39 mg | 3% |
| Iron C | 3.6 mg | 20% |
| Magnesium C | 120 mg | 29% |
| Phosphorus C | 364 mg | 29% |
| Potassium C | 373 mg | 8% |
| Zinc C | 3 mg | 27% |
| Copper C | 0.45 mg | 50% |
| Selenium C | 14.1 µg | 26% |
% 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 11%
- Carbohydrates 73%
- Fat 16%
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
- Protein11.3 gin the top quarter of crackers, excludes saltines (median 9.9 g)
- Fiber10.9 gin the top quarter of crackers, excludes saltines (median 3.4 g)
- Sugars1.2 gbelow the median for crackers, excludes saltines (median 4.4 g)
- Fat7.6 gin the lowest quarter of crackers, excludes saltines (median 15.3 g)
- Saturated fat1.1 gin the lowest quarter of crackers, excludes saltines (median 2.6 g)
- Sodium745 mgabove the median for crackers, excludes saltines (median 598 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water2.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.6 g |
|---|---|
| Polyunsaturated fat C | 3.6 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) C | 3.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.004 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.005 g |
| SFA 16:0 C | 0.73 g |
| SFA 18:0 C | 0.27 g |
| MUFA 18:1 C | 1.6 g |
| PUFA 18:3 C | 0.4 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.007 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.024 g |
| MUFA 22:1 C | 0.002 g |
| PUFA 22:5 n-3 (DPA) C | 0.002 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 194 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 2.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 30 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 |
|---|---|---|---|---|
| Melba toast | 390 | 12.1 g | 76.6 g | 3.2 g |
| Breadsticks, hard, whole wheat | 425 | 15.1 g | 67.9 g | 11 g |
| Breadsticks, hard, gluten free | 453 | 11.2 g | 66.3 g | 15.8 g |
| Croutons, plain | 407 | 11.9 g | 73.5 g | 6.6 g |
| Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | 456 | 10.9 g | 67.2 g | 15.9 g |
| Rice cake | 392 | 7.1 g | 81.1 g | 4.3 g |
| Mary's Gone Crackers, Original Crackers, Organic Gluten Free | 446 | 12.1 g | 64.3 g | 15.6 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 416 kcal. 1 small or medium single serving bag (45 g): about 187 kcal. 1 cracker (5 g): about 21 kcal. 1 cup, NFS (70 g): about 291 kcal.
Is crackers high in protein?
Crackers contains 11.3 g of protein per 100 g (23% of the 50 g Daily Value), or 5.1 g in 1 small or medium single serving bag (45 g). About 11% of its calories come from protein. Compared with other crackers, excludes saltines, that is among the highest quarter (median 9.9 g).
How many carbs are in crackers?
Crackers has 75.5 g of total carbohydrates per 100 g, including 10.9 g of fiber and 1.2 g of sugars.
How much fat is in crackers?
Crackers contains 7.6 g of fat per 100 g, of which 1.1 g is saturated (5% 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 (50% DV), Niacin (B3) (33% DV), phosphorus (29% DV), magnesium (29% DV) and zinc (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 745 mg of sodium, 32% 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 2708183. 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.