Cracker

Crackers, melba toast, rye (includes pumpernickel)

Nutrition facts per 100 g · edible portion

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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, melba toast, rye (includes pumpernickel)'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.

19%

389 kcal Calories

23%

11.6 g Protein

28%

77.3 g Carbs

3.4 g Fat

Good nutrient density 24/100

How many beneficial nutrients Crackers, melba toast, rye (includes pumpernickel) 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, melba toast, rye (includes pumpernickel) come from — the split across carbs, fat & protein.

389 kcal / serving

80% from carbs

Carbs 80%

77.3 g per serving
Fat 8%

3.4 g per serving
Protein 12%

11.6 g per serving

What Crackers, melba toast, rye (includes pumpernickel) 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).

Selenium70% Copper45% Thiamin (B1)39% Manganese32% Dietary Fiber29% Niacin (B3)29% Protein23% Riboflavin (B2)22% Folate (B9)21% Iron20% Phosphorus15% Zinc12% Pantothenic Acid (B5)10%

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	77.3 g	28%
Dietary Fiber	8.0 g	29%

Fats & Fatty Acids	Amount	% DV
Total Fat	3.4 g	4%
Saturated Fat	0.5 g	2%
Monounsaturated Fat	0.9 g	—
Polyunsaturated Fat	1.3 g	—
Omega-3 Fatty Acids	106.0 mg	—
Omega-6 Fatty Acids	1,241.0 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	3.0 mg	—
Palmitic Acid	357.0 mg	—
Stearic Acid	92.0 mg	—
Palmitoleic Acid	25.0 mg	—
Oleic Acid	879.0 mg	—
Gadoleic Acid	4.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	1,241.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	11.6 g	23%
Histidine	251.0 mg	—
Isoleucine	445.0 mg	—
Leucine	796.0 mg	—
Lysine	337.0 mg	—
Methionine	190.0 mg	—
Phenylalanine	569.0 mg	—
Threonine	361.0 mg	—
Tryptophan	132.0 mg	—
Valine	529.0 mg	—
Alanine	425.0 mg	—
Arginine	459.0 mg	—
Aspartic Acid	634.0 mg	—
Cystine	237.0 mg	—
Glutamic Acid	3,525.0 mg	—
Glycine	419.0 mg	—
Proline	1,237.0 mg	—
Serine	581.0 mg	—
Tyrosine	289.0 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)	0.5 mg	39%
Riboflavin (B2)	0.3 mg	22%
Niacin (B3)	4.7 mg	29%
Vitamin B6	0.1 mg	5%
Folate (B9)	85.0 mcg	21%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.5 mg	10%

Minerals	Amount	% DV
Calcium	78.0 mg	6%
Iron	3.7 mg	20%
Magnesium	39.0 mg	9%
Phosphorus	183.0 mg	15%
Potassium	193.0 mg	4%
Sodium	899.0 mg	39%
Zinc	1.4 mg	12%
Copper	0.4 mg	45%
Manganese	0.7 mg	32%
Selenium	38.7 mcg	70%

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

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	~	—
Theobromine	~	—
Ash	2.9 g	—

About Crackers, melba toast, rye (includes pumpernickel)

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, melba toast, rye (includes pumpernickel)?

There are 389 calories in 100 g of Crackers, melba toast, rye (includes pumpernickel), or about 55 calories in 0.5 oz (14 g).

How much protein is in Crackers, melba toast, rye (includes pumpernickel)?

Crackers, melba toast, rye (includes pumpernickel) contains 11.6 g of protein per 100 g.

How many carbs are in Crackers, melba toast, rye (includes pumpernickel)?

Crackers, melba toast, rye (includes pumpernickel) has 77.3 g of carbohydrates per 100 g.

How much fat is in Crackers, melba toast, rye (includes pumpernickel)?

Crackers, melba toast, rye (includes pumpernickel) provides 3.4 g of total fat per 100 g.

What is Crackers, melba toast, rye (includes pumpernickel) a good source of?

Crackers, melba toast, rye (includes pumpernickel) is an excellent source of Selenium (70% DV), Copper (45% DV), Thiamin (B1) (39% DV), Manganese (32% DV), Dietary Fiber (29% DV) and Niacin (B3) (29% DV) and a good source of Phosphorus, Zinc and Pantothenic Acid (B5) (per 100 g). Daily Values are based on a 2,000-calorie diet.