5 piece (medium) of Crackers (25 g) has 108 calories. That works out to 430 calories per 100 g. It contains 18 g of carbs, 2.3 g of protein, 3 g of fat and 0.8 g of fiber. Its 225 mg of Sodium covers 10% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

Crackers Nutrition Facts

Selected: 100 g

430

KCAL / 100G

Carbs

72g

· 26% DV

Protein

· 18% DV

Fat

12g

· 15% DV

Fiber

· 11% DV

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

Calories come from: Carbs 67% · Protein 8% · Fat 25%

Crackers Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.2mg · 15% DV

0.4mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Sodium

900mg · 39% DV

Selenium

10µg · 18% DV

Iron

3mg · 17% DV

How Nutritious Is Crackers?

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

Low

29/ 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.

Crackers 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 Crackers

To burn the 430 calories in 100 g:

🚶

106min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

50min

Swimming

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

Is Crackers 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 Crackers 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 Crackers 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

Crackers Fat Profile

SATURATED

2.5g

MONOUNSATURATED

3.5g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 150:1

Above the ideal 4:1 (150:1).

Compare Crackers

🧂vs🥯

Crackers vs Poppy Seed Bagel165 kcal more per 100 g

→🧂vs🍚

Crackers vs Bulgur Pilaf310 kcal more per 100 g

→🧂vs🍝

Crackers vs Whole wheat pasta306 kcal more per 100 g

→🧂vs🥖

Crackers vs Breadstick20 kcal more per 100 g

→

Foods Similar to Crackers

🥯

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 Crackers

Why do crackers sometimes taste saltier than expected?

Crackers often contain salt for flavour and shelf life, and the amount can vary widely by brand. If you are watching sodium, compare the salt information on labels.

How should opened crackers be stored to keep them fresh?

Keep them in an airtight container or tightly sealed bag in a cool, dry cupboard. Exposure to moisture makes crackers soft and less crisp.

Can stale, soft crackers be made crispy again?

Yes. Briefly warming them in a low oven can drive off absorbed moisture and restore crispness. Watch them closely, as thin crackers can burn quickly.

How do crackers compare with bread?

Crackers are convenient and easy to portion, but many varieties are more processed and more concentrated in salt than bread. For a more filling meal, whole-grain bread paired with protein and vegetables is often a more balanced choice.

Are crackers a good snack on their own?

On their own, crackers mainly provide carbohydrate and may not keep you full for long. Pair them with a protein or fat source such as cheese, yoghurt, hummus, eggs, or unsweetened nut butter for a more satisfying snack.

Can you eat crackers before a workout?

Plain crackers can be a portable carbohydrate option 30–90 minutes before exercise. If you have a sensitive stomach, avoid heavily fatty, spicy, or richly topped varieties beforehand.

Is eating crackers at night unhealthy?

The time of day alone is not the key issue; your overall intake and portion size matter more. If you are hungry at night, a small portion of crackers with a protein-rich food is usually more balanced than crackers alone.

Can crackers raise blood sugar quickly?

Crackers have a high glycaemic index, so large portions eaten alone may raise blood sugar relatively quickly. Combining them with protein, fat, and fibre can help make the response steadier.

Can people with coeliac disease eat regular crackers?

No. Regular crackers contain gluten, so they are unsuitable for coeliac disease and for people with a wheat allergy. Choose products specifically labelled gluten-free when appropriate.

Does “whole grain” on a cracker package always mean it is the better choice?

Not necessarily. Whole-grain versions may offer more fibre, but salt, added sugars, fats, and serving size still matter. Check that whole grains appear near the start of the ingredient list.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026