Calories in Crackers, saltines, whole wheat (includes multi-grain)
Generic food Bread and Baked Goods
Crackers, saltines, whole wheat (includes multi-grain) contains 398 kcal per 100 g. A 1 serving (14 g) provides about 56 kcal.
Roughly 69% of its calories come from carbohydrates, with 24% from fat and 7% from protein (estimated with general energy factors).
That is close to the median for baked products on FoodFactly (365 kcal per 100 g).
100 g provides 65% of the Daily Value for manganese, 47% of the Daily Value for selenium and 39% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 398 kcal | |
| Total fat L | 10.7 g | 14% |
| Saturated fat L | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 1,214 mg | 53% |
| Total carbohydrates C | 68.3 g | 25% |
| Dietary fiber C | 6.7 g | 24% |
| Total sugars L | 0 g | |
| Protein L | 7.1 g | 14% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.2 mg | 8% |
| Vitamin K C | 18.3 µg | 15% |
| Thiamin (B1) C | 0.47 mg | 39% |
| Riboflavin (B2) C | 0.23 mg | 17% |
| Niacin (B3) C | 4.4 mg | 28% |
| Pantothenic acid (B5) C | 0.65 mg | 13% |
| Vitamin B6 C | 0.21 mg | 13% |
| Folate (B9) C | 119 µg | 30% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 8.1 mg | 1% |
| Calcium L | 0 mg | 0% |
| Iron L | 5.1 mg | 29% |
| Magnesium C | 70 mg | 17% |
| Phosphorus C | 196 mg | 16% |
| Potassium C | 221 mg | 5% |
| Zinc C | 1.5 mg | 13% |
| Copper C | 0.27 mg | 30% |
| Manganese C | 1.5 mg | 65% |
| Selenium C | 25.8 µg | 47% |
% 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 7%
- Carbohydrates 69%
- Fat 24%
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
- Protein7.1 gabove the median for baked products (median 6.7 g)
- Fiber6.7 gin the top quarter of baked products (median 2.4 g)
- Sugars0 gin the lowest quarter of baked products (median 9.5 g)
- Fat10.7 gbelow the median for baked products (median 11 g)
- Saturated fat0 gin the lowest quarter of baked products (median 2.6 g)
- Sodium1,214 mgin the top quarter of baked products (median 433 mg)
- Protein per 100 kcal1.8 gprotein density, useful for comparing foods with different calorie levels
- Water9.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.8 g |
|---|---|
| Polyunsaturated fat C | 7.2 g |
Individual fatty acids (32)
| 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 | 6.4 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 g |
| SFA 16:0 C | 0 g |
| SFA 18:0 C | 0 g |
| SFA 20:0 C | 0 g |
| MUFA 18:1 C | 2.8 g |
| PUFA 18:3 C | 0.79 g |
| PUFA 20:4 C | 0.002 g |
| SFA 22:0 C | 0 g |
| MUFA 14:1 C | 0 g |
| MUFA 16:1 C | 0.005 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.032 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 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 |
| MUFA 15:1 C | 0 g |
| PUFA 21:5 C | 0 g |
| PUFA 22:4 C | 0 g |
Carotenoids (7)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 80 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (12)
| Water C | 9.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 4 g |
| Theobromine C | 0 mg |
| Energy C | 1,665 kJ |
| Vitamin A, IU C | 1 IU |
| Folic acid C | 52 µg |
| Folate, food C | 30 µg |
| Betaine C | 12.5 mg |
| 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, 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 |
| Crackers, whole grain, sandwich-type, with peanut butter filling | 465 | 14.1 g | 54.6 g | 21.2 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, plain | 407 | 11.9 g | 73.5 g | 6.6 g |
| Cookies, oatmeal, commercially prepared, soft-type | 409 | 6.1 g | 65.7 g | 14.7 g |
| Bread, sticks, plain | 412 | 12 g | 68.4 g | 9.5 g |
| Breadsticks, hard, NFS | 412 | 12 g | 68.4 g | 9.5 g |
| Breadsticks, hard, whole wheat | 425 | 15.1 g | 67.9 g | 11 g |
| Breadsticks, hard, reduced sodium | 434 | 12 g | 72.2 g | 10.9 g |
| Breadsticks, hard, gluten free | 453 | 11.2 g | 66.3 g | 15.8 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 398 kcal. 1 serving (14 g): about 56 kcal.
How much protein is in crackers?
Crackers contains 7.1 g of protein per 100 g (14% of the 50 g Daily Value), or 1 g in 1 serving (14 g). About 7% of its calories come from protein. Compared with other baked products, that is above the median (median 6.7 g).
How many carbs are in crackers?
Crackers has 68.3 g of total carbohydrates per 100 g, including 6.7 g of fiber and 0 g of sugars.
How much fat is in crackers?
Crackers contains 10.7 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does crackers contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (65% DV), selenium (47% DV), Thiamin (B1) (39% DV), Folate (B9) (30% DV) and copper (30% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 1,214 mg of sodium, 53% 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 167942. 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.