2 piece (medium) of Cracker Bread (20 g) has 82 calories. That works out to 410 calories per 100 g. It contains 15.6 g of carbs, 2 g of protein, 1.2 g of fat and 0.8 g of fiber. Its 0.1 mg of B1 covers 6% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

Cracker Bread Nutrition Facts

Selected: 100 g

410

KCAL / 100G

Carbs

78g

· 28% DV

Protein

10g

· 20% DV

Fat

· 8% DV

Fiber

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 10% · Fat 13%

Cracker Bread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.18mg · 14% DV

Folate

30µg · 8% DV

Minerals

Manganese

1mg · 43% DV

Sodium

650mg · 28% DV

Iron

4mg · 22% DV

Selenium

10µg · 18% DV

How Nutritious Is Cracker Bread?

Nutrient density

Low

20/ 100

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

Medium

35/ 100

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 Bread Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cracker Bread

To burn the 410 calories in 100 g:

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cracker Bread 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 Bread Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cracker Bread 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 Bread Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.2g

POLYUNSATURATED

2.3g

⚖️

Omega 6:3 ratio 75:1

Above the ideal 4:1 (75:1).

Compare Cracker Bread

🥨vs🥯

Cracker Bread vs Poppy Seed Bagel145 kcal more per 100 g

→🥨vs🍚

Cracker Bread vs Bulgur Pilaf290 kcal more per 100 g

→🥨vs🍝

Cracker Bread vs Whole wheat pasta286 kcal more per 100 g

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Cracker Bread vs BreadstickSame calories per 100 g

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Foods Similar to Cracker Bread

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Cracker Bread

Is cracker bread more filling than regular bread?

Its dry, crisp texture may slow eating, but its low water content can make it easy to eat more than intended. Pairing it with protein-rich foods such as eggs, yogurt, cheese or hummus, plus vegetables, makes a more satisfying snack or meal.

Why does some cracker bread taste very salty?

Salt may be added for flavour and shelf life, and sodium levels vary substantially by brand. People managing high blood pressure or following a low-sodium diet should compare labels before choosing a product.

How should cracker bread be stored after opening?

Keep it tightly sealed in an airtight container or well-closed bag in a cool, dry cupboard. Refrigeration is usually not helpful because added moisture can make it lose its crunch.

Can soft cracker bread become crisp again?

Yes. A brief warm-up in a low oven can drive off absorbed moisture and restore some crispness. Watch it closely to prevent burning, then let it cool fully before resealing.

Can cracker bread be frozen?

It can be frozen safely, but it may absorb moisture and soften as it thaws. If freezing is necessary, wrap it tightly and briefly toast or bake it before eating to improve the texture.

Is cracker bread a good pre-workout snack?

Its carbohydrate-focused profile can provide convenient energy before exercise. Avoid having a large amount immediately before intense training if you are prone to stomach discomfort, and consider adding a light protein topping.

Will eating cracker bread at night cause weight gain?

Eating it at night does not automatically cause weight gain; overall intake and portion size matter more. Because it is easy to keep snacking on straight from the packet, serve a measured portion with a filling food.

Can cracker bread help with constipation?

It provides some fibre, but it should not be relied on as a constipation remedy. Adequate fluids, fruit, vegetables, legumes and less processed whole-grain foods are more useful parts of a regular bowel routine.

What is the difference between cracker bread and rusks?

Cracker bread is usually thin, dry and flat, whereas rusks are often thicker pieces of bread that have been baked or dried again. Ingredients and levels of salt and fat vary by recipe, so checking the label is worthwhile.

Can people with coeliac disease eat cracker bread?

Not this type, as it contains gluten and is unsuitable for people with coeliac disease or a wheat allergy. Choose only products specifically labelled gluten-free when a gluten-free option is needed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026