Cracker

Crackers, saltines, whole wheat (includes multi-grain)

Nutrition facts per 100 g · edible portion

Snack Foods

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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, saltines, whole wheat (includes multi-grain)'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.

20%

398 kcal Calories

14%

7.1 g Protein

25%

68.3 g Carbs

14%

10.7 g Fat

Fair nutrient density 23/100

How many beneficial nutrients Crackers, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain) come from — the split across carbs, fat & protein.

398 kcal / serving

69% from carbs

Carbs 69%

68.3 g per serving
Fat 24%

10.7 g per serving
Protein 7%

7.1 g per serving

What Crackers, saltines, whole wheat (includes multi-grain) 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).

Manganese65% Selenium47% Thiamin (B1)39% Copper30% Iron29% Niacin (B3)28% Folate (B9)21% Riboflavin (B2)17% Magnesium17% Phosphorus16% Vitamin K15% Protein14% Vitamin B613% Pantothenic Acid (B5)13% Zinc13%

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	68.3 g	25%
Dietary Fiber	0.0 g	0%
Total Sugars	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	10.7 g	14%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	2.8 g	—
Polyunsaturated Fat	7.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	789.0 mg	—
Omega-6 Fatty Acids	6,437.0 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	0.0 mg	—
Palmitic Acid	0.0 mg	—
Stearic Acid	0.0 mg	—
Arachidic Acid	0.0 mg	—
Behenic Acid	0.0 mg	—
Palmitoleic Acid	5.0 mg	—
Oleic Acid	2,752.0 mg	—
Gadoleic Acid	32.0 mg	—
Erucic Acid	0.0 mg	—
Nervonic Acid	0.0 mg	—
Linoleic Acid	6,437.0 mg	—
Arachidonic Acid	2.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	7.1 g	14%

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	1.2 mg	8%
Vitamin K	18.3 mcg	15%
Thiamin (B1)	0.5 mg	39%
Riboflavin (B2)	0.2 mg	17%
Niacin (B3)	4.4 mg	28%
Vitamin B6	0.2 mg	13%
Folate (B9)	82.0 mcg	21%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.7 mg	13%
Choline	8.1 mg	1%
Betaine	12.5 mg	—

Minerals	Amount	% DV
Calcium	0.0 mg	0%
Iron	5.1 mg	29%
Magnesium	70.0 mg	17%
Phosphorus	196.0 mg	16%
Potassium	221.0 mg	5%
Sodium	1,214.0 mg	53%
Zinc	1.5 mg	13%
Copper	0.3 mg	30%
Manganese	1.5 mg	65%
Selenium	25.8 mcg	47%

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

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	4.0 g	—

About Crackers, saltines, whole wheat (includes multi-grain)

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, saltines, whole wheat (includes multi-grain)?

There are 398 calories in 100 g of Crackers, saltines, whole wheat (includes multi-grain), or about 56 calories in 1 serving (14 g).

How much protein is in Crackers, saltines, whole wheat (includes multi-grain)?

Crackers, saltines, whole wheat (includes multi-grain) contains 7.1 g of protein per 100 g.

How many carbs are in Crackers, saltines, whole wheat (includes multi-grain)?

Crackers, saltines, whole wheat (includes multi-grain) has 68.3 g of carbohydrates per 100 g.

How much fat is in Crackers, saltines, whole wheat (includes multi-grain)?

Crackers, saltines, whole wheat (includes multi-grain) provides 10.7 g of total fat per 100 g.

What is Crackers, saltines, whole wheat (includes multi-grain) a good source of?

Crackers, saltines, whole wheat (includes multi-grain) is an excellent source of Manganese (65% DV), Selenium (47% DV), Thiamin (B1) (39% DV), Copper (30% DV), Iron (29% DV) and Niacin (B3) (28% DV) and a good source of Riboflavin (B2), Magnesium, Phosphorus, Vitamin K, Protein and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.