Calories in Crackers, standard snack-type, with whole wheat
Generic food Bread and Baked Goods
Crackers, standard snack-type, with whole wheat contains 463 kcal per 100 g. A 5 crackers 1 serving (15 g) provides about 69 kcal.
Roughly 59% of its calories come from carbohydrates, with 35% from fat and 6% 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 40% of the Daily Value for manganese, 28% of the Daily Value for phosphorus and 28% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 463 kcal | |
| Total fat M | 17.8 g | 23% |
| Saturated fat C | 4.3 g | 22% |
| Trans fat C | 0.61 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium M | 748 mg | 33% |
| Total carbohydrates C | 68.4 g | 25% |
| Dietary fiber M | 4.9 g | 18% |
| Total sugars M | 10.4 g | |
| Protein M | 7.3 g | 15% |
| Vitamin A I | 0 µg | 0% |
| Vitamin C I | 0 mg | 0% |
| Vitamin D I | 0 µg | 0% |
| Vitamin E M | 2.9 mg | 19% |
| Vitamin K I | 14.2 µg | 12% |
| Thiamin (B1) M | 0.32 mg | 27% |
| Riboflavin (B2) M | 0.24 mg | 19% |
| Niacin (B3) M | 4.5 mg | 28% |
| Pantothenic acid (B5) M | 0.48 mg | 10% |
| Vitamin B6 M | 0.18 mg | 11% |
| Folate (B9) C | 73 µg | 18% |
| Vitamin B12 I | 0 µg | 0% |
| Choline I | 27.2 mg | 5% |
| Calcium M | 167 mg | 13% |
| Iron M | 3.7 mg | 20% |
| Magnesium M | 47 mg | 11% |
| Phosphorus M | 356 mg | 28% |
| Potassium M | 209 mg | 4% |
| Zinc M | 1.1 mg | 10% |
| Copper M | 0.2 mg | 22% |
| Manganese M | 0.92 mg | 40% |
| Selenium M | 8.7 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 6%
- Carbohydrates 59%
- 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
- Protein7.3 gabove the median for baked products (median 6.7 g)
- Fiber4.9 gin the top quarter of baked products (median 2.4 g)
- Sugars10.4 gabove the median for baked products (median 9.5 g)
- Fat17.8 gabove the median for baked products (median 11 g)
- Saturated fat4.3 gabove the median for baked products (median 2.6 g)
- Sodium748 mgin the top quarter of baked products (median 433 mg)
- Protein per 100 kcal1.6 gprotein density, useful for comparing foods with different calorie levels
- Water2.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.5 g |
|---|---|
| Polyunsaturated fat C | 7.9 g |
Sugars and starch (7)
| Starch M | 52.6 g |
|---|---|
| Sucrose M | 9.7 g |
| Glucose M | 0.24 g |
| Fructose M | 0.18 g |
| Lactose M | 0 g |
| Maltose M | 0.3 g |
| Galactose M | 0 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.86 g |
| Linoleic acid (omega-6, 18:2) ? | 7 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.039 g |
| SFA 16:0 M | 2.2 g |
| SFA 18:0 M | 2 g |
| SFA 20:0 M | 0.062 g |
| MUFA 18:1 ? | 4.5 g |
| PUFA 18:3 ? | 0.89 g |
| PUFA 20:4 M | 0.006 g |
| SFA 22:0 M | 0.052 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.016 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.039 g |
| MUFA 22:1 ? | 0.003 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.005 g |
| SFA 17:0 M | 0.019 g |
| SFA 24:0 M | 0.023 g |
| TFA 16:1 t M | 0.002 g |
| TFA 18:1 t M | 0.57 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.035 g |
| PUFA 18:2 CLAs M | 0.011 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.005 g |
| MUFA 16:1 c M | 0.014 g |
| MUFA 18:1 c M | 3.9 g |
| PUFA 18:2 n-6 c,c M | 7 g |
| MUFA 22:1 c M | 0.003 g |
| PUFA 18:3 n-6 c,c,c M | 0.032 g |
| MUFA 17:1 M | 0.008 g |
| PUFA 20:3 ? | 0.001 g |
| Fatty acids, total trans-monoenoic C | 0.57 g |
| Fatty acids, total trans-polyenoic C | 0.035 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene I | 4 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 180 µg |
| Retinol I | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units I | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 0.42 mg |
| Tocopherol, gamma M | 10 mg |
| Tocopherol, delta M | 2.7 mg |
| Tocotrienol, alpha M | 0.23 mg |
| Tocotrienol, beta M | 1.5 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Water M | 2.7 g |
|---|---|
| Alcohol I | 0 g |
| Caffeine I | 0 mg |
| Ash M | 3.8 g |
| Theobromine I | 0 mg |
| Energy C | 1,938 kJ |
| Vitamin A, IU C | 7 IU |
| Folic acid C | 22 µg |
| Folate, food I | 36 µg |
| Vitamin E, added I | 0 mg |
| Vitamin B-12, added I | 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, 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 |
|---|---|---|---|---|
| Croutons, seasoned | 465 | 10.8 g | 63.5 g | 18.3 g |
| Croutons | 465 | 10.8 g | 63.5 g | 18.3 g |
| Bagel chips | 451 | 12.3 g | 66.4 g | 15.1 g |
| Nabisco, Nabisco Ritz Crackers | 492 | 7.2 g | 63.5 g | 23.2 g |
| Pita chips | 457 | 11.8 g | 68.3 g | 15.2 g |
| Zwieback toast | 426 | 10.1 g | 74.2 g | 9.7 g |
| Taco shell, corn | 476 | 6.4 g | 63.5 g | 21.8 g |
| Cookies, chocolate sandwich, with creme filling, special dietary | 461 | 4.5 g | 68 g | 22.1 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 463 kcal. 5 crackers 1 serving (15 g): about 69 kcal.
How much protein is in crackers?
Crackers contains 7.3 g of protein per 100 g (15% of the 50 g Daily Value), or 1.1 g in 5 crackers 1 serving (15 g). About 6% 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 68.4 g of total carbohydrates per 100 g, including 4.9 g of fiber and 10.4 g of sugars.
How much fat is in crackers?
Crackers contains 17.8 g of fat per 100 g, of which 4.3 g is saturated (22% 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 (40% DV), phosphorus (28% DV), Niacin (B3) (28% DV), Thiamin (B1) (27% DV) and copper (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 748 mg of sodium, 33% 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 171846. 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.