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Cracker Calories
Low-moisture, crisp, salty biscuit
CALORIES
GI
POTASSIUM
FIBER
Quick answer
5 piece (medium) of Cracker (30 g) has 132 calories. That works out to 440 calories per 100 g. It contains 21.6 g of carbs, 2.6 g of protein, 3.9 g of fat and 1 g of fiber. Its 0.1 mg of B1 covers 10% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
What is Cracker?
A cracker is a thin, baked savoury biscuit, usually made with flour, fat and salt. It has a dry, crisp bite; some varieties are plain, while others are seasoned with seeds, herbs or cheese. Around the world, crackers are eaten as a snack, served with soup, or topped with cheese, spreads and sliced vegetables. In the US and other English-speaking settings, they’re also a familiar addition to a cheese board or packed lunch.
They are mainly a source of carbohydrates, and their low-moisture, crisp form makes them easy to keep and carry. Pair them with hummus, nut butter or cheese for a more filling snack, or choose a less salty variety if you want to keep salt modest.
Cracker Nutrition Facts
Selected: 100 g
440
KCAL / 100G
Carbs
72g
· 26% DV
Protein
8.5g
· 17% DV
Fat
13g
· 17% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 8% · Fat 26%
Cracker Vitamins & Minerals
Vitamins
B1
0.38mg · 32% DV
B3
3.8mg · 24% DV
B2
0.22mg · 17% DV
Folate
32µg · 8% DV
Minerals
Manganese
1mg · 43% DV
Sodium
720mg · 31% DV
Selenium
13µg · 24% DV
Iron
3mg · 17% DV
How Nutritious Is Cracker?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cracker
To burn the 440 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Cracker Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Cracker Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cracker Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.7g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 155:1
Above the ideal 4:1 (155:1).
Compare Cracker
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Frequently Asked Questions About Cracker
Are crackers a healthy snack?
Crackers are convenient, but plain refined-flour varieties are not especially filling on their own. Pair them with protein- or fibre-rich foods such as cheese, hummus, or vegetables to make a more satisfying snack; whole-grain options can add more fibre.
Do crackers cause weight gain?
Crackers can contribute to weight gain when eaten often in large portions, but they do not cause it on their own. Their crisp texture makes it easy to keep snacking, so serving a portion instead of eating from the packet can help you keep track.
Are crackers good for people with diabetes?
People with diabetes can eat crackers, but many plain varieties are made mostly from refined starch and may raise blood glucose quickly. Keep the portion modest and pair crackers with protein or fibre; a clinician or dietitian can advise on an individual meal plan.
Why do crackers have holes?
The small holes in crackers let steam escape during baking and help prevent the dough from puffing up into large air pockets. This keeps the crackers flatter and more evenly baked, although the pattern varies by type.
How should you store crackers to keep them crisp?
Store crackers in an airtight container in a cool, dry place. Seal the packet well after opening, since moisture in the air quickly softens them; refrigeration is unnecessary and can expose crackers to condensation.
Can you make stale crackers crispy again?
Yes, briefly warming stale crackers in a low oven can help restore their crispness. Spread them in a single layer, watch them closely, and let them cool before sealing them in an airtight container so they do not soften again.
What goes well with crackers?
Crackers pair well with cheese, hummus, nut butter, dips, and sliced vegetables. Choose toppings that contrast with their crunch, such as a soft spread, and add a protein-rich topping if you want a more substantial snack.
Are saltines the same as crackers?
Saltines are one type of cracker, not a separate category from crackers. They are typically thin, crisp, lightly salted, and perforated; other crackers can be thicker, flavoured, seeded, or made with different grains.
Can crackers replace bread?
Crackers can stand in for bread as a base for toppings, but they are not always an equivalent swap. They are usually smaller and crunchier, so use enough to make a satisfying portion and pair them with foods such as cheese, eggs, or vegetables.
Are crackers good for an upset stomach?
Plain crackers may be easy for some people to nibble when they feel mildly nauseated, but they do not treat the cause. Strongly seasoned or fatty toppings may feel less comfortable, so try a small amount of plain crackers and sip fluids.
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Nutrition data compiled from USDA FoodData Central and scientific sources.