Cracker

Crackers, matzo, whole-wheat

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

Vegan Dairy-free Contains Wheat

Dietary labels are inferred automatically from Crackers, matzo, whole-wheat'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.

18%

351 kcal Calories

26%

13.1 g Protein

29%

78.9 g Carbs

1.5 g Fat

Good nutrient density 35/100

How many beneficial nutrients Crackers, matzo, whole-wheat 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, matzo, whole-wheat come from — the split across carbs, fat & protein.

351 kcal / serving

83% from carbs

Carbs 83%

78.9 g per serving
Fat 4%

1.5 g per serving
Protein 14%

13.1 g per serving

What Crackers, matzo, whole-wheat 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).

Manganese152% Selenium137% Dietary Fiber42% Copper39% Niacin (B3)34% Magnesium32% Thiamin (B1)30% Protein26% Iron26% Pantothenic Acid (B5)25%

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	78.9 g	29%
Dietary Fiber	11.8 g	42%

Fats & Fatty Acids	Amount	% DV
Total Fat	1.5 g	2%
Saturated Fat	0.2 g	1%
Monounsaturated Fat	0.2 g	—
Polyunsaturated Fat	0.7 g	—
Omega-3 Fatty Acids	33.0 mg	—
Omega-6 Fatty Acids	618.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	2.0 mg	—
Palmitic Acid	222.0 mg	—
Stearic Acid	12.0 mg	—
Palmitoleic Acid	10.0 mg	—
Oleic Acid	184.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	618.0 mg	—
Arachidonic Acid	2.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	13.1 g	26%
Histidine	310.0 mg	—
Isoleucine	489.0 mg	—
Leucine	889.0 mg	—
Lysine	371.0 mg	—
Methionine	204.0 mg	—
Phenylalanine	620.0 mg	—
Threonine	382.0 mg	—
Tryptophan	206.0 mg	—
Valine	597.0 mg	—
Alanine	475.0 mg	—
Arginine	631.0 mg	—
Aspartic Acid	688.0 mg	—
Cystine	308.0 mg	—
Glutamic Acid	4,112.0 mg	—
Glycine	541.0 mg	—
Proline	1,351.0 mg	—
Serine	622.0 mg	—
Tyrosine	385.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.4 mg	30%
Riboflavin (B2)	0.3 mg	21%
Niacin (B3)	5.4 mg	34%
Vitamin B6	0.2 mg	9%
Folate (B9)	35.0 mcg	9%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	1.2 mg	25%

Minerals	Amount	% DV
Calcium	23.0 mg	2%
Iron	4.7 mg	26%
Magnesium	134.0 mg	32%
Phosphorus	305.0 mg	24%
Potassium	316.0 mg	7%
Sodium	2.0 mg	0%
Zinc	2.6 mg	24%
Copper	0.4 mg	39%
Manganese	3.5 mg	152%
Selenium	75.1 mcg	137%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	~	—
Theobromine	~	—
Ash	1.6 g	—

About Crackers, matzo, whole-wheat

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, matzo, whole-wheat?

There are 351 calories in 100 g of Crackers, matzo, whole-wheat, or about 98 calories in 1 matzo (28 g).

How much protein is in Crackers, matzo, whole-wheat?

Crackers, matzo, whole-wheat contains 13.1 g of protein per 100 g.

How many carbs are in Crackers, matzo, whole-wheat?

Crackers, matzo, whole-wheat has 78.9 g of carbohydrates per 100 g.

How much fat is in Crackers, matzo, whole-wheat?

Crackers, matzo, whole-wheat provides 1.5 g of total fat per 100 g.

What is Crackers, matzo, whole-wheat a good source of?

Crackers, matzo, whole-wheat is an excellent source of Manganese (152% DV), Selenium (137% DV), Dietary Fiber (42% DV), Copper (39% DV), Niacin (B3) (34% DV) and Magnesium (32% DV) (per 100 g). Daily Values are based on a 2,000-calorie diet.