Know what’s on your plate
Whole-wheat crackers
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 427 kcal —
- Protein 11 g 21%
- Carbohydrate 59 g 22%
- Fat 14 g 18%
- Saturated fat 2.1 g 10%
- Fibre 10 g 37%
- Sugars 1.2 g —
- Sodium 800 mg 35%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 1.4 mg 9%
- Vitamin K 27.2 µg 23%
- Thiamin (B1) 0.18 mg 15%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 4.6 mg 29%
- Pantothenic acid (B5) 0.83 mg 17%
- Vitamin B6 0.19 mg 11%
- Folate (B9) 28 µg 7%
- Vitamin B12 0 µg 0%
- Choline 27.2 mg 5%
Minerals
- Calcium 36 mg 3%
- Iron 3.3 mg 19%
- Magnesium 110 mg 26%
- Phosphorus 331 mg 26%
- Potassium 345 mg 7%
- Zinc 2.6 mg 24%
- Copper 0.42 mg 47%
- Manganese 2.2 mg 94%
- Selenium 10.1 µg 18%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 427 | 11 g | 59 g | 14 g |
| 1 × serving | 28 g | 120 | 3 g | 17 g | 4 g |
| 1 × cracker | 4.6 g | 20 | 0.5 g | 2.7 g | 0.6 g |
| 1 × oz | 14.2 g | 61 | 1.5 g | 8.4 g | 2 g |
| 1 × cup, crushed | 94 g | 401 | 9.9 g | 56 g | 13 g |
| 1 × Triscuit Bits | 10 g | 43 | 1.1 g | 5.9 g | 1.4 g |
| 2 × serving | 56 g | 239 | 5.9 g | 33 g | 7.9 g |
| ½ × serving | 14 g | 60 | 1.5 g | 8.3 g | 2 g |
| 3 × serving | 84 g | 359 | 8.9 g | 50 g | 12 g |
| 4 × serving | 112 g | 478 | 12 g | 66 g | 16 g |
Similar foods
- Whole grain and/or whole wheat crackerall flavours473 kcal / 100 g
- Multigrain whole wheat crackerwith flax seeds and honey454 kcal / 100 g
- Wholemeal wheat cracker436 kcal / 100 g
- Whole wheat standard snack cracker463 kcal / 100 g
- Wholemeal crackerwholemeal402 kcal / 100 g
- Whole wheat biscuit450 kcal / 100 g
- Cracked wheat crackerplain410 kcal / 100 g
- Wheat crackers442 kcal / 100 g
- Multigrain crackers482 kcal / 100 g
- Wholewheat biscuitsavoury413 kcal / 100 g
Questions about Whole-wheat crackers
How many whole-wheat crackers make a typical serving?
A typical serving is about 28 g, often around six crackers, though their size varies. That portion provides 120 kcal and 2.9 g of fibre.
What goes well on whole-wheat crackers?
Pair their nutty, toasted flavour with mature Cheddar, soft goat’s cheese, hummus or mashed avocado. Sliced pear or apple with cheese makes a simple sweet-and-savoury topping.
How do you stop whole-wheat crackers going stale?
Seal them in an airtight tin or container as soon as you open the packet, and keep it in a cool, dry cupboard. If they lose their crunch, spread them on a baking tray and warm them at 160 °C for a few minutes; cool before eating.
Can you use whole-wheat crackers instead of breadcrumbs?
Yes. Crush them in a sealed bag with a rolling pin, or pulse them briefly in a food processor, then use the crumbs to coat fish or chicken or to top a bake. They are already seasoned in some recipes, so taste the crumbs before adding salt.
Are whole-wheat crackers a source of fibre?
Yes. A 28 g serving provides 2.9 g of fibre, and whole-wheat crackers are often more filling in texture than refined-flour crackers.
Do whole-wheat crackers contain gluten?
Usually: wheat contains gluten, so ordinary whole-wheat crackers are not suitable for someone avoiding gluten. A gluten-free version must be made with other grains or starches rather than whole wheat.
Source: USDA FoodData Central 172749 · per 100 g · carbohydrate per EU label, fibre excluded
