Cracker

Crackers, cheese, regular

Nutrition facts per 100 g · edible portion

Snack Foods

Serving size

Compare

48 forms & preparations

Cracker meal Crackers, cheese, low sodium Crackers, cheese, reduced fat Crackers, cheese, regular Crackers, cheese, sandwich-type with cheese filling Crackers, cheese, sandwich-type with peanut butter filling Crackers, cream, GAMESA SABROSAS Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS Crackers, matzo, egg Crackers, matzo, egg and onion Crackers, matzo, plain Crackers, matzo, whole-wheat Crackers, melba toast, plain Crackers, melba toast, plain, without salt Crackers, melba toast, rye (includes pumpernickel) Crackers, melba toast, wheat Crackers, milk Crackers, rusk toast Crackers, rye, sandwich-type with cheese filling Crackers, rye, wafers, plain Crackers, rye, wafers, seasoned Crackers, saltines (includes oyster, soda, soup) Crackers, saltines, fat-free, low-sodium Crackers, saltines, low salt (includes oyster, soda, soup) Crackers, saltines, unsalted tops (includes oyster, soda, soup) Crackers, saltines, whole wheat (includes multi-grain) Crackers, snack, GOYA CRACKERS Crackers, standard snack-type, regular Crackers, standard snack-type, regular, low salt Crackers, standard snack-type, sandwich, with cheese filling Crackers, standard snack-type, sandwich, with peanut butter filling Crackers, wheat, low salt Crackers, wheat, reduced fat Crackers, wheat, regular Crackers, wheat, sandwich, with cheese filling Crackers, wheat, sandwich, with peanut butter filling Crackers, whole-wheat Crackers, whole-wheat, low salt Crackers, whole-wheat, reduced fat Kashi H2H Woven Wheat Cracker Original Kashi H2H Woven Wheat Cracker Roasted Garlic Kashi TLC Crackers Asiago Cheese Kashi TLC Crackers Country Cheddar Kashi TLC Crackers Fire Roasted Vegetable Kashi TLC Crackers Honey Sesame Kashi TLC Crackers Original 7 Grain NABISCO, NABISCO GRAHAMS Crackers NABISCO, NABISCO RITZ Crackers

Vegetarian Contains Milk Wheat

Dietary labels are inferred automatically from Crackers, cheese, regular's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

24%

488 kcal Calories

22%

10.9 g Protein

22%

59.4 g Carbs

29%

22.7 g Fat

Fair nutrient density 20/100

How many beneficial nutrients Crackers, cheese, regular delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Crackers, cheese, regular come from — the split across carbs, fat & protein.

488 kcal / serving

49% from carbs

Carbs 49%

59.4 g per serving
Fat 42%

22.7 g per serving
Protein 9%

10.9 g per serving

What Crackers, cheese, regular is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Thiamin (B1)47% Niacin (B3)38% Folate (B9)38% Iron27% Riboflavin (B2)26% Selenium25% Manganese24% Protein22% Phosphorus16% Vitamin E15% Vitamin B1214% Copper14% Zinc11% Vitamin B610% Calcium10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	59.4 g	22%
Dietary Fiber	2.3 g	8%
Starch	52.6 g	—
Total Sugars	4.5 g	—
Sucrose	0.0 g	—
Glucose	0.3 g	—
Fructose	0.4 g	—
Lactose	0.0 g	—
Maltose	3.8 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	22.7 g	29%
Saturated Fat	5.3 g	26%
Monounsaturated Fat	5.7 g	—
Polyunsaturated Fat	10.1 g	—
Trans Fat	0.5 g	—
Omega-3 Fatty Acids	716.0 mg	—
Omega-6 Fatty Acids	9,358.0 mg	—
Butyric Acid	20.0 mg	—
Caproic Acid	13.0 mg	—
Caprylic Acid	10.0 mg	—
Capric Acid	23.0 mg	—
Lauric Acid	31.0 mg	—
Myristic Acid	126.0 mg	—
Palmitic Acid	3,469.0 mg	—
Stearic Acid	1,406.0 mg	—
Arachidic Acid	67.0 mg	—
Behenic Acid	58.0 mg	—
Palmitoleic Acid	36.0 mg	—
Oleic Acid	5,688.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	7.0 mg	—
Nervonic Acid	5.0 mg	—
Linoleic Acid	9,358.0 mg	—
alpha-Linolenic Acid (ALA)	715.0 mg	—
gamma-Linolenic Acid	0.0 mg	—
Arachidonic Acid	3.0 mg	—
Eicosapentaenoic Acid (EPA)	1.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	10.9 g	22%
Histidine	245.0 mg	—
Isoleucine	424.0 mg	—
Leucine	744.0 mg	—
Lysine	418.0 mg	—
Methionine	194.0 mg	—
Phenylalanine	490.0 mg	—
Threonine	295.0 mg	—
Tryptophan	129.0 mg	—
Valine	478.0 mg	—
Alanine	304.0 mg	—
Arginine	386.0 mg	—
Aspartic Acid	480.0 mg	—
Cystine	168.0 mg	—
Glutamic Acid	3,034.0 mg	—
Glycine	302.0 mg	—
Proline	1,110.0 mg	—
Serine	521.0 mg	—
Tyrosine	340.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	17.0 mcg	2%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	2.2 mg	15%
Vitamin K	9.4 mcg	8%
Thiamin (B1)	0.6 mg	47%
Riboflavin (B2)	0.3 mg	26%
Niacin (B3)	6.1 mg	38%
Vitamin B6	0.2 mg	10%
Folate (B9)	152.0 mcg	38%
Vitamin B12	0.3 mcg	14%
Pantothenic Acid (B5)	0.5 mg	9%
Choline	8.7 mg	2%
Betaine	39.7 mg	—

Minerals	Amount	% DV
Calcium	136.0 mg	10%
Iron	4.9 mg	27%
Magnesium	25.0 mg	6%
Phosphorus	200.0 mg	16%
Potassium	156.0 mg	3%
Sodium	973.0 mg	42%
Zinc	1.2 mg	11%
Copper	0.1 mg	14%
Manganese	0.6 mg	24%
Selenium	13.5 mcg	25%

Sterols	Amount	% DV
Cholesterol	3.0 mg	1%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	3.4 g	—

About Crackers, cheese, regular

A cracker is a thin, crisp baked good made from flour, water, and a little fat, rolled flat and baked until dry and snappy. Crackers range from plain water crackers and buttery rounds to saltines, graham crackers, whole-grain crisps, and seeded artisan styles, and they turn up everywhere from lunchboxes to cheese boards. Because they keep for a long time and travel well, they have been a practical staple for centuries, once carried as hardtack on long sea voyages.

Nutrition varies widely: a small serving runs roughly 60 to 130 calories, and whole-grain versions add useful fiber, while many crackers carry notable sodium, so it pays to check the label. They shine paired with cheese, dips, spreads, and soups, or crumbled as a crunchy topping. Whole-grain and low-sodium options suit lighter snacking. Keep crackers in an airtight container so they stay crisp, since humidity quickly turns them stale and soft.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Crackers, cheese, regular?

There are 488 calories in 100 g of Crackers, cheese, regular, or about 69 calories in 0.5 oz (14 g).

How much protein is in Crackers, cheese, regular?

Crackers, cheese, regular contains 10.9 g of protein per 100 g.

How many carbs are in Crackers, cheese, regular?

Crackers, cheese, regular has 59.4 g of carbohydrates per 100 g.

How much fat is in Crackers, cheese, regular?

Crackers, cheese, regular provides 22.7 g of total fat per 100 g.

What is Crackers, cheese, regular a good source of?

Crackers, cheese, regular is an excellent source of Thiamin (B1) (47% DV), Niacin (B3) (38% DV), Folate (B9) (38% DV), Iron (27% DV), Riboflavin (B2) (26% DV) and Selenium (25% DV) and a good source of Phosphorus, Vitamin E, Vitamin B12, Copper, Zinc and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.