Calories in Melba toast
Generic food Bread and Baked Goods
Melba toast contains 390 kcal per 100 g. A typical serving of 1 cup, NFS (30 g) provides about 117 kcal.
Roughly 80% of its calories come from carbohydrates, with 13% from protein and 8% from fat (estimated with general energy factors).
That is less energy than the typical item in crackers, excludes saltines on FoodFactly, where the median is 443 kcal per 100 g across 51 foods.
100 g provides 63% of the Daily Value for selenium, 48% of the Daily Value for Folate (B9) and 34% of the Daily Value for Thiamin (B1).
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 | 390 kcal | |
| Total fat C | 3.2 g | 4% |
| Saturated fat C | 0.45 g | 2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 598 mg | 26% |
| Total carbohydrates C | 76.6 g | 28% |
| Dietary fiber C | 6.3 g | 23% |
| Total sugars C | 0.94 g | |
| Protein C | 12.1 g | 24% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.43 mg | 3% |
| Vitamin K C | 0.9 µg | 0.8% |
| Thiamin (B1) C | 0.41 mg | 34% |
| Riboflavin (B2) C | 0.27 mg | 21% |
| Niacin (B3) C | 4.1 mg | 26% |
| Vitamin B6 C | 0.098 mg | 6% |
| Folate (B9) C | 193 µg | 48% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 19.8 mg | 4% |
| Calcium C | 93 mg | 7% |
| Iron C | 3.7 mg | 21% |
| Magnesium C | 59 mg | 14% |
| Phosphorus C | 196 mg | 16% |
| Potassium C | 202 mg | 4% |
| Zinc C | 2 mg | 18% |
| Copper C | 0.29 mg | 32% |
| Selenium C | 34.8 µg | 63% |
% 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 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
- Protein12.1 gin the top quarter of crackers, excludes saltines (median 9.9 g)
- Fiber6.3 gabove the median for crackers, excludes saltines (median 3.4 g)
- Sugars0.94 gbelow the median for crackers, excludes saltines (median 4.4 g)
- Fat3.2 gin the lowest quarter of crackers, excludes saltines (median 15.3 g)
- Saturated fat0.45 gin the lowest quarter of crackers, excludes saltines (median 2.6 g)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water5.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.78 g |
|---|---|
| Polyunsaturated fat C | 1.3 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 | 1.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.002 g |
| SFA 16:0 C | 0.36 g |
| SFA 18:0 C | 0.088 g |
| MUFA 18:1 C | 0.76 g |
| PUFA 18:3 C | 0.071 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.02 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 74 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 5.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 98 µg |
| Folate, food C | 26 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crackers, melba toast, plain | 390 | 12.1 g | 76.6 g | 3.2 g |
| Crackers, melba toast, plain, without salt | 390 | 12.1 g | 76.6 g | 3.2 g |
| Crackers, melba toast, wheat | 374 | 12.9 g | 76.4 g | 2.3 g |
| Crackers, melba toast, rye (includes pumpernickel) | 389 | 11.6 g | 77.3 g | 3.4 g |
| Crackers, matzo, egg and onion | 391 | 10 g | 77.1 g | 3.9 g |
| Croutons, plain | 407 | 11.9 g | 73.5 g | 6.6 g |
| Crackers, matzo, egg | 391 | 12.3 g | 78.6 g | 2.1 g |
| Popcorn cake | 384 | 9.7 g | 80.1 g | 3.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in melba toast?
100 g of melba toast has 390 kcal. 1 cup, NFS (30 g): about 117 kcal. 1 melba toast (5 g): about 20 kcal. 1 cracker (5 g): about 20 kcal.
Is melba toast high in protein?
Melba toast contains 12.1 g of protein per 100 g (24% of the 50 g Daily Value), or 3.6 g in 1 cup, NFS (30 g). About 13% 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 melba toast?
Melba toast has 76.6 g of total carbohydrates per 100 g, including 6.3 g of fiber and 0.94 g of sugars.
How much fat is in melba toast?
Melba toast contains 3.2 g of fat per 100 g, of which 0.45 g is saturated (2% of the Daily Value).
What vitamins and minerals does melba toast contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (63% DV), Folate (B9) (48% DV), Thiamin (B1) (34% DV), copper (32% DV) and Niacin (B3) (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in melba toast?
100 g contains 598 mg of sodium, 26% 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 2707702. 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.