Calories in Crackers, whole-wheat, reduced fat
Generic food Bread and Baked Goods
Crackers, whole-wheat, reduced fat contains 416 kcal per 100 g. A typical serving of 1 cracker (4.2 g) provides about 17 kcal.
Roughly 73% of its calories come from carbohydrates, with 16% from fat and 11% 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 99% of the Daily Value for manganese, 50% of the Daily Value for copper and 33% 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 | 416 kcal | |
| Total fat M | 7.6 g | 10% |
| Saturated fat C | 1.1 g | 5% |
| Trans fat C | 0.096 g | |
| Cholesterol I | 0 mg | 0% |
| Sodium L | 745 mg | 32% |
| Total carbohydrates C | 75.5 g | 27% |
| Dietary fiber M | 10.9 g | 39% |
| Total sugars M | 1.2 g | |
| Protein M | 11.3 g | 23% |
| Vitamin A I | 0 µg | 0% |
| Vitamin C I | 0 mg | 0% |
| Vitamin D I | 0 µg | 0% |
| Vitamin E M | 1.1 mg | 7% |
| Vitamin K M | 12.5 µg | 10% |
| Thiamin (B1) M | 0.19 mg | 15% |
| Riboflavin (B2) M | 0.022 mg | 2% |
| Niacin (B3) M | 5.2 mg | 33% |
| Pantothenic acid (B5) M | 0.9 mg | 18% |
| Vitamin B6 M | 0.2 mg | 12% |
| Folate (B9) C | 30 µg | 8% |
| Vitamin B12 M | 0 µg | 0% |
| Choline I | 29.5 mg | 5% |
| Calcium M | 39 mg | 3% |
| Iron M | 3.6 mg | 20% |
| Magnesium M | 120 mg | 29% |
| Phosphorus M | 364 mg | 29% |
| Potassium M | 373 mg | 8% |
| Zinc M | 3 mg | 27% |
| Copper M | 0.45 mg | 50% |
| Manganese M | 2.3 mg | 99% |
| Selenium M | 14.1 µg | 26% |
% 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 11%
- Carbohydrates 73%
- Fat 16%
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
- Protein11.3 gin the top quarter of baked products (median 6.7 g)
- Fiber10.9 gin the top quarter of baked products (median 2.4 g)
- Sugars1.2 gin the lowest quarter of baked products (median 9.5 g)
- Fat7.6 gbelow the median for baked products (median 11 g)
- Saturated fat1.1 gbelow the median for baked products (median 2.6 g)
- Sodium745 mgin the top quarter of baked products (median 433 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water2.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.6 g |
|---|---|
| Polyunsaturated fat C | 3.6 g |
Sugars and starch (7)
| Starch M | 61.1 g |
|---|---|
| Sucrose M | 0.9 g |
| Glucose M | 0.32 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.16 g |
|---|---|
| Threonine M | 0.34 g |
| Isoleucine M | 0.39 g |
| Leucine M | 0.78 g |
| Lysine M | 0.31 g |
| Methionine M | 0.19 g |
| Cystine M | 0.24 g |
| Phenylalanine M | 0.52 g |
| Tyrosine M | 0.2 g |
| Valine M | 0.51 g |
| Arginine M | 0.53 g |
| Histidine M | 0.27 g |
| Alanine M | 0.45 g |
| Aspartic acid M | 0.61 g |
| Glutamic acid M | 3.4 g |
| Glycine M | 0.48 g |
| Proline M | 1.1 g |
| Serine M | 0.52 g |
Individual fatty acids (46)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.39 g |
| Linoleic acid (omega-6, 18:2) ? | 3.2 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.004 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.005 g |
| SFA 16:0 M | 0.73 g |
| SFA 18:0 M | 0.27 g |
| SFA 20:0 M | 0.02 g |
| MUFA 18:1 ? | 1.6 g |
| PUFA 18:3 ? | 0.4 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.018 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.007 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.024 g |
| MUFA 22:1 ? | 0.002 g |
| PUFA 22:5 n-3 (DPA) M | 0.002 g |
| SFA 15:0 M | 0.003 g |
| SFA 17:0 M | 0.006 g |
| SFA 24:0 M | 0.009 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.082 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.014 g |
| PUFA 18:2 CLAs M | 0.004 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.003 g |
| MUFA 16:1 c M | 0.007 g |
| MUFA 18:1 c M | 1.5 g |
| PUFA 18:2 n-6 c,c M | 3.1 g |
| MUFA 22:1 c M | 0.002 g |
| PUFA 18:3 n-6 c,c,c M | 0.006 g |
| MUFA 17:1 M | 0.004 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0.082 g |
| Fatty acids, total trans-polyenoic C | 0.014 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 194 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 | 0.22 mg |
| Tocopherol, gamma M | 4.5 mg |
| Tocopherol, delta M | 0.94 mg |
| Tocotrienol, alpha M | 0.34 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 2.6 g |
|---|---|
| Alcohol I | 0 g |
| Caffeine I | 0 mg |
| Ash M | 3 g |
| Theobromine I | 0 mg |
| Energy C | 1,739 kJ |
| Vitamin A, IU C | 0 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid I | 0 µg |
| Folate, food I | 30 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, 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 |
| 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 |
|---|---|---|---|---|
| Melba toast | 390 | 12.1 g | 76.6 g | 3.2 g |
| Breadsticks, hard, whole wheat | 425 | 15.1 g | 67.9 g | 11 g |
| Breadsticks, hard, gluten free | 453 | 11.2 g | 66.3 g | 15.8 g |
| Croutons, plain | 407 | 11.9 g | 73.5 g | 6.6 g |
| Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | 456 | 10.9 g | 67.2 g | 15.9 g |
| Rice cake | 392 | 7.1 g | 81.1 g | 4.3 g |
| Mary's Gone Crackers, Original Crackers, Organic Gluten Free | 446 | 12.1 g | 64.3 g | 15.6 g |
| Bread, sticks, plain | 412 | 12 g | 68.4 g | 9.5 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 416 kcal. 1 cracker (4.2 g): about 17 kcal. 1 serving (29 g): about 121 kcal. 6 Triscuits, regular size (29 g): about 121 kcal.
Is crackers high in protein?
Crackers contains 11.3 g of protein per 100 g (23% of the 50 g Daily Value), or 0.48 g in 1 cracker (4.2 g). About 11% 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 75.5 g of total carbohydrates per 100 g, including 10.9 g of fiber and 1.2 g of sugars.
How much fat is in crackers?
Crackers contains 7.6 g of fat per 100 g, of which 1.1 g is saturated (5% 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 (99% DV), copper (50% DV), Niacin (B3) (33% DV), phosphorus (29% DV) and magnesium (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
100 g contains 745 mg of sodium, 32% 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 167933. 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.