Calories in Crackers, whole-wheat, low salt
Generic food Bread and Baked Goods
Crackers, whole-wheat, low salt contains 443 kcal per 100 g. A typical serving of 1 cup, crushed (94 g) provides about 416 kcal.
Roughly 59% of its calories come from carbohydrates, with 33% 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 98% of the Daily Value for manganese, 49% of the Daily Value for copper and 28% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 443 kcal | |
| Total fat ? | 17.2 g | 22% |
| Saturated fat I | 3.4 g | 17% |
| Cholesterol ? | 0 mg | 0% |
| Sodium L | 186 mg | 8% |
| Total carbohydrates ? | 68.6 g | 25% |
| Dietary fiber ? | 10.5 g | 38% |
| Total sugars C | 0.37 g | |
| Protein ? | 8.8 g | 18% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.86 mg | 6% |
| Vitamin K C | 8.3 µg | 7% |
| Thiamin (B1) ? | 0.2 mg | 17% |
| Riboflavin (B2) ? | 0.1 mg | 8% |
| Niacin (B3) ? | 4.5 mg | 28% |
| Pantothenic acid (B5) ? | 0.81 mg | 16% |
| Vitamin B6 ? | 0.18 mg | 11% |
| Folate (B9) C | 28 µg | 7% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 27.2 mg | 5% |
| Calcium ? | 50 mg | 4% |
| Iron ? | 3.1 mg | 17% |
| Magnesium ? | 99 mg | 24% |
| Phosphorus ? | 295 mg | 24% |
| Potassium ? | 297 mg | 6% |
| Zinc ? | 2.2 mg | 20% |
| Copper ? | 0.44 mg | 49% |
| Manganese ? | 2.2 mg | 98% |
| Selenium M | 14.7 µg | 27% |
% 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 59%
- Fat 33%
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
- Protein8.8 gabove the median for baked products (median 6.7 g)
- Fiber10.5 gin the top quarter of baked products (median 2.4 g)
- Sugars0.37 gin the lowest quarter of baked products (median 9.5 g)
- Fat17.2 gabove the median for baked products (median 11 g)
- Saturated fat3.4 gabove the median for baked products (median 2.6 g)
- Sodium186 mgin the lowest quarter of baked products (median 433 mg)
- Protein per 100 kcal2 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 I | 5.9 g |
|---|---|
| Polyunsaturated fat I | 6.6 g |
Amino acids (18)
| Tryptophan ? | 0.14 g |
|---|---|
| Threonine ? | 0.26 g |
| Isoleucine ? | 0.33 g |
| Leucine ? | 0.6 g |
| Lysine ? | 0.25 g |
| Methionine ? | 0.14 g |
| Cystine ? | 0.21 g |
| Phenylalanine ? | 0.42 g |
| Tyrosine ? | 0.26 g |
| Valine ? | 0.4 g |
| Arginine ? | 0.42 g |
| Histidine ? | 0.21 g |
| Alanine ? | 0.32 g |
| Aspartic acid ? | 0.46 g |
| Glutamic acid ? | 2.8 g |
| Glycine ? | 0.36 g |
| Proline ? | 0.92 g |
| Serine ? | 0.42 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 | 6.2 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 I | 0.016 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 I | 0.003 g |
| SFA 16:0 I | 1.7 g |
| SFA 18:0 I | 1.6 g |
| MUFA 18:1 I | 5.9 g |
| PUFA 18:3 I | 0.38 g |
| PUFA 20:4 I | 0.002 g |
| MUFA 16:1 I | 0.012 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 Z | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 179 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water ? | 2.7 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine C | 0 mg |
| Ash ? | 2.7 g |
| Theobromine C | 0 mg |
| Energy ? | 1,854 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 28 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 |
|---|---|---|---|---|
| Breadsticks, hard, gluten free | 453 | 11.2 g | 66.3 g | 15.8 g |
| Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | 456 | 10.9 g | 67.2 g | 15.9 g |
| Taco shell, corn | 476 | 6.4 g | 63.5 g | 21.8 g |
| Mary's Gone Crackers, Original Crackers, Organic Gluten Free | 446 | 12.1 g | 64.3 g | 15.6 g |
| Croutons, seasoned | 465 | 10.8 g | 63.5 g | 18.3 g |
| Croutons | 465 | 10.8 g | 63.5 g | 18.3 g |
| Tostada shells, corn | 474 | 6.2 g | 64.4 g | 23.4 g |
| Breadsticks, hard, whole wheat | 425 | 15.1 g | 67.9 g | 11 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 443 kcal. 1 cup, crushed (94 g): about 416 kcal. 1 cracker (4 g): about 18 kcal. 1 cracker, square (4 g): about 18 kcal.
How much protein is in crackers?
Crackers contains 8.8 g of protein per 100 g (18% of the 50 g Daily Value), or 8.3 g in 1 cup, crushed (94 g). About 8% 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 68.6 g of total carbohydrates per 100 g, including 10.5 g of fiber and 0.37 g of sugars.
How much fat is in crackers?
Crackers contains 17.2 g of fat per 100 g, of which 3.4 g is saturated (17% 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 (98% DV), copper (49% DV), Niacin (B3) (28% DV), selenium (27% DV) and phosphorus (24% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 186 mg of sodium, 8% 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 172823. 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.