Calories in Crackers, cheese, low sodium
Generic food Bread and Baked Goods
Crackers, cheese, low sodium contains 503 kcal per 100 g. A typical serving of 1 cup Cheez-its (62 g) provides about 312 kcal.
Roughly 46% of its calories come from carbohydrates, with 45% from fat and 8% from protein (estimated with general energy factors).
That is more energy than the typical item in baked products on FoodFactly, where the median is 365 kcal per 100 g across 522 foods.
100 g provides 47% of the Daily Value for Thiamin (B1), 34% of the Daily Value for Folate (B9) and 33% 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 | 503 kcal | |
| Total fat ? | 25.3 g | 32% |
| Saturated fat I | 9.6 g | 48% |
| Cholesterol ? | 13 mg | 4% |
| Sodium ? | 458 mg | 20% |
| Total carbohydrates C | 58.2 g | 21% |
| Dietary fiber ? | 2.4 g | 9% |
| Total sugars C | 0.28 g | |
| Protein ? | 10.1 g | 20% |
| Vitamin A C | 17 µg | 2% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.3 mg | 2% |
| Vitamin K C | 11.2 µg | 9% |
| Thiamin (B1) ? | 0.57 mg | 47% |
| Riboflavin (B2) ? | 0.43 mg | 33% |
| Niacin (B3) ? | 4.7 mg | 29% |
| Pantothenic acid (B5) ? | 0.53 mg | 11% |
| Vitamin B6 ? | 0.55 mg | 33% |
| Folate (B9) C | 134 µg | 34% |
| Vitamin B12 ? | 0.46 µg | 19% |
| Choline I | 8.7 mg | 2% |
| Calcium ? | 151 mg | 12% |
| Iron ? | 4.8 mg | 26% |
| Magnesium ? | 36 mg | 9% |
| Phosphorus ? | 218 mg | 17% |
| Potassium ? | 106 mg | 2% |
| Zinc ? | 1.1 mg | 10% |
| Copper ? | 0.21 mg | 23% |
| Manganese ? | 0.63 mg | 27% |
| Selenium M | 8.6 µg | 16% |
% 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 8%
- Carbohydrates 46%
- Fat 45%
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
- Protein10.1 gin the top quarter of baked products (median 6.7 g)
- Sugars0.28 gin the lowest quarter of baked products (median 9.5 g)
- Fat25.3 gin the top quarter of baked products (median 11 g)
- Saturated fat9.6 gin the top quarter of baked products (median 2.6 g)
- Sodium458 mgabove the median for baked products (median 433 mg)
- Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
- Water3.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat I | 11.9 g |
|---|---|
| Polyunsaturated fat I | 2.5 g |
Amino acids (18)
| Tryptophan ? | 0.13 g |
|---|---|
| Threonine ? | 0.3 g |
| Isoleucine ? | 0.42 g |
| Leucine ? | 0.74 g |
| Lysine ? | 0.42 g |
| Methionine ? | 0.19 g |
| Cystine ? | 0.17 g |
| Phenylalanine ? | 0.49 g |
| Tyrosine ? | 0.34 g |
| Valine ? | 0.48 g |
| Arginine ? | 0.39 g |
| Histidine ? | 0.25 g |
| Alanine ? | 0.3 g |
| Aspartic acid ? | 0.48 g |
| Glutamic acid ? | 3 g |
| Glycine ? | 0.3 g |
| Proline ? | 1.1 g |
| Serine ? | 0.52 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) I | 2.3 g |
| SFA 4:0 I | 0.27 g |
| SFA 6:0 I | 0.14 g |
| SFA 8:0 I | 0.071 g |
| SFA 10:0 I | 0.15 g |
| SFA 12:0 I | 0.14 g |
| SFA 14:0 I | 0.94 g |
| SFA 16:0 I | 4.7 g |
| SFA 18:0 I | 3 g |
| MUFA 18:1 I | 11.5 g |
| PUFA 18:3 I | 0.21 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 I | 0.26 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene C | 63 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 34 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 17 µg |
Other components (11)
| Water ? | 3.1 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine C | 0 mg |
| Ash ? | 3.3 g |
| Theobromine C | 0 mg |
| Energy ? | 2,105 kJ |
| Vitamin A, IU C | 156 IU |
| Folic acid ? | 64 µg |
| Folate, food ? | 25 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, peanut butter, prepared from recipe | 475 | 9 g | 58.9 g | 23.8 g |
| Cookies, peanut butter, refrigerated dough | 458 | 8.2 g | 52.1 g | 25 g |
| Cookies, chocolate chip, prepared from recipe, made with margarine | 488 | 5.7 g | 58.4 g | 28.3 g |
| Cookies, peanut butter, commercially prepared, soft-type | 457 | 5.3 g | 57.7 g | 24.4 g |
| Taco shell, flour | 511 | 8.8 g | 53.2 g | 29.1 g |
| Cookies, chocolate chip, prepared from recipe, made with butter | 488 | 5.7 g | 58.2 g | 28.4 g |
| Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | 481 | 5.4 g | 66.8 g | 22.6 g |
| Cookies, peanut butter, commercially prepared, sugar free | 523 | 10.3 g | 50.5 g | 31 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 503 kcal. 1 cup Cheez-its (62 g): about 312 kcal. 1 gold fish (0.6 g): about 3 kcal. 1 cracker, 1" square (1 g): about 5 kcal.
Is crackers high in protein?
Crackers contains 10.1 g of protein per 100 g (20% of the 50 g Daily Value), or 6.3 g in 1 cup Cheez-its (62 g). About 8% 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 58.2 g of total carbohydrates per 100 g, including 2.4 g of fiber and 0.28 g of sugars.
How much fat is in crackers?
Crackers contains 25.3 g of fat per 100 g, of which 9.6 g is saturated (48% 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) (47% DV), Folate (B9) (34% DV), Riboflavin (B2) (33% DV), Vitamin B6 (33% DV) and Niacin (B3) (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 458 mg of sodium, 20% 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 175060. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.