Calories in Crackers, cheese, whole grain
Generic food Bread and Baked Goods
Crackers, cheese, whole grain contains 412 kcal per 100 g. A 1 serving 55 pieces (31 g) provides about 128 kcal.
Roughly 56% of its calories come from carbohydrates, with 35% from fat and 9% 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 73% of the Daily Value for selenium, 42% of the Daily Value for Riboflavin (B2) and 37% of the Daily Value for Folate (B9).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 412 kcal | |
| Total fat L | 16 g | 21% |
| Saturated fat L | 3.2 g | 16% |
| Trans fat L | 0 g | |
| Cholesterol L | 16 mg | 5% |
| Sodium C | 706 mg | 31% |
| Total carbohydrates C | 57.3 g | 21% |
| Dietary fiber L | 6.4 g | 23% |
| Total sugars L | 0 g | |
| Protein L | 9.6 g | 19% |
| Vitamin A I | 12 µg | 1% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 3.9 µg | 3% |
| Thiamin (B1) L | 0.29 mg | 24% |
| Riboflavin (B2) L | 0.55 mg | 42% |
| Niacin (B3) L | 5.1 mg | 32% |
| Vitamin B6 C | 0.2 mg | 12% |
| Folate (B9) C | 146 µg | 37% |
| Vitamin B12 C | 0.06 µg | 3% |
| Choline C | 14.5 mg | 3% |
| Calcium L | 128 mg | 10% |
| Iron L | 3.5 mg | 19% |
| Magnesium C | 68 mg | 16% |
| Phosphorus C | 264 mg | 21% |
| Potassium C | 212 mg | 5% |
| Zinc C | 1.8 mg | 17% |
| Copper C | 0.23 mg | 26% |
| Selenium C | 40.3 µg | 73% |
% 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 9%
- Carbohydrates 56%
- Fat 35%
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
- Protein9.6 gin the top quarter of baked products (median 6.7 g)
- Fiber6.4 gin the top quarter of baked products (median 2.4 g)
- Sugars0 gin the lowest quarter of baked products (median 9.5 g)
- Fat16 gabove the median for baked products (median 11 g)
- Saturated fat3.2 gabove the median for baked products (median 2.6 g)
- Sodium706 mgin the top quarter of baked products (median 433 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water14.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat L | 8 g |
|---|---|
| Polyunsaturated fat L | 3.2 g |
Individual fatty acids (33)
| 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 | 2.8 g |
| SFA 4:0 C | 0.13 g |
| SFA 6:0 C | 0.068 g |
| SFA 8:0 C | 0.036 g |
| SFA 10:0 C | 0.077 g |
| SFA 12:0 C | 0.069 g |
| SFA 14:0 C | 0.43 g |
| SFA 16:0 C | 1.6 g |
| SFA 18:0 C | 0.62 g |
| SFA 20:0 C | 0.012 g |
| MUFA 18:1 C | 7.3 g |
| PUFA 18:3 C | 0.42 g |
| PUFA 20:4 C | 0 g |
| SFA 22:0 C | 0.014 g |
| MUFA 14:1 C | 0 g |
| MUFA 16:1 C | 0.45 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.059 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
| SFA 15:0 C | 0 g |
| SFA 17:0 C | 0.001 g |
| SFA 24:0 C | 0 g |
| MUFA 24:1 c C | 0 g |
| PUFA 20:2 n-6 c,c C | 0 g |
| MUFA 17:1 C | 0 g |
| PUFA 20:3 C | 0 g |
| SFA 13:0 C | 0 g |
| MUFA 15:1 C | 0 g |
| PUFA 21:5 C | 0 g |
| PUFA 22:4 C | 0 g |
Carotenoids (7)
| Beta-carotene I | 44 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin I | 24 µg |
| Retinol I | 8 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units C | 3 IU |
| Cryptoxanthin, beta I | 12 µg |
Other components (11)
| Water C | 14.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 2.8 g |
| Theobromine C | 0 mg |
| Energy C | 1,724 kJ |
| Vitamin A, IU C | 110 IU |
| Folic acid C | 62 µg |
| Folate, food C | 41 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 412 kcal |
| Protein | 9.6 g |
| Carbohydrates | 57.3 g |
| Fat | 16 g |
| Fiber | 6.4 g |
| Sugars | 0 g |
| Sodium | 706 mg |
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 |
|---|---|---|---|---|
| Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | 456 | 10.9 g | 67.2 g | 15.9 g |
| Croutons, seasoned | 465 | 10.8 g | 63.5 g | 18.3 g |
| Croutons | 465 | 10.8 g | 63.5 g | 18.3 g |
| Taco shell, corn | 476 | 6.4 g | 63.5 g | 21.8 g |
| Breadsticks, hard, gluten free | 453 | 11.2 g | 66.3 g | 15.8 g |
| Cookies, oatmeal, refrigerated dough | 424 | 5.4 g | 59.1 g | 18.9 g |
| Cookies, oatmeal, commercially prepared, soft-type | 409 | 6.1 g | 65.7 g | 14.7 g |
| Pita chips | 457 | 11.8 g | 68.3 g | 15.2 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 412 kcal. 1 serving 55 pieces (31 g): about 128 kcal.
How much protein is in crackers?
Crackers contains 9.6 g of protein per 100 g (19% of the 50 g Daily Value), or 3 g in 1 serving 55 pieces (31 g). About 9% 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 57.3 g of total carbohydrates per 100 g, including 6.4 g of fiber and 0 g of sugars.
How much fat is in crackers?
Crackers contains 16 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 selenium (73% DV), Riboflavin (B2) (42% DV), Folate (B9) (37% DV), Niacin (B3) (32% DV) and copper (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 706 mg of sodium, 31% 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 174084. 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.