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High-fiber crackers Calories
Crunchy crackers rich in fiber, typically made with whole grains or bran.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of High-fiber crackers (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 19.8 g of carbs, 3 g of protein, 2.4 g of fat and 4.5 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
High-fiber crackers Nutrition Facts
Selected: 1 serving (medium) · 30 g
114
KCAL / 30G
Carbs
19.8g
· 7% DV
Protein
3g
· 6% DV
Fat
2.4g
· 3% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 11% · Fat 19%
High-fiber crackers nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 4.5 g | 16% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of High-fiber crackers?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 114 kcal |
| 1 serving (small) | 20 g | 76 kcal |
| 3 piece (small) | 24 g | 91 kcal |
| 1 pack (small) | 30 g | 114 kcal |
| 4 piece (medium) | 32 g | 122 kcal |
| 1 serving (large) | 40 g | 152 kcal |
| 1 cup (chopped) | 45 g | 171 kcal |
| 6 piece (large) | 48 g | 182 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About High-fiber crackers
Are high-fiber crackers good for constipation?
Yes, high-fiber crackers can help support regular bowel movements because fiber adds bulk to stool. Drink enough fluids as you increase your fiber intake, and do so gradually. Ongoing constipation may need attention beyond changing your crackers.
Are high-fiber crackers good for weight loss?
They can help you feel full for longer, which may make it easier to manage snacking. High-fiber crackers are not a weight-loss food by themselves, though; large portions or generous toppings can add substantially to a snack.
What are high-fiber crackers made of?
High-fiber crackers are commonly made with whole grains, bran, or other fiber-rich ingredients. Recipes differ by brand, so some have a denser, earthier taste while others are lighter; the exact ingredients are not the same across all products.
Are high-fiber crackers healthier than regular crackers?
They usually provide more fiber than regular crackers, which can support digestion and fullness. That does not automatically make every high-fiber option a better choice: recipes vary in salt, fat, and added ingredients, as well as in taste and texture.
Can high-fiber crackers replace bread?
Yes, high-fiber crackers can stand in for bread in some meals or snacks, but they are not an exact substitute in portion or composition. Top them with a protein-rich food or serve them alongside a balanced meal.
What should you eat with high-fiber crackers?
Pair high-fiber crackers with hummus, cheese, eggs, or nut butter for a more filling snack. Fresh vegetables or fruit can round it out, while very salty or rich toppings may make the snack less balanced.
Do high-fiber crackers raise blood sugar?
Yes, their carbohydrates can raise blood sugar, even though their fiber may slow digestion. The effect varies with the product and portion; people managing diabetes can pair the crackers with protein and follow their individual monitoring and meal plan.
How do you keep high-fiber crackers fresh after opening?
Store high-fiber crackers in an airtight container in a cool, dry place after opening. Exposure to air and moisture can make them stale or soft. Discard them if you notice mold or an unusual smell or taste.
Why are high-fiber crackers sometimes dry or crumbly?
Bran and whole-grain ingredients can give high-fiber crackers a drier, more crumbly texture than crackers made with more refined flour. Leaving the package open can also make them lose their crispness, so seal them tightly between servings.
Can you eat high-fiber crackers every day?
Yes, high-fiber crackers can be part of a daily diet, but they should not be your only source of fiber. Include foods such as beans, vegetables, fruit, and whole grains too, and drink enough fluids as you increase fiber.
High-fiber crackers Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.5mg · 9% DV
Folate
24µg · 6% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.6mg · 26% DV
Selenium
7.5µg · 14% DV
Phosphorus
84mg · 12% DV
Copper
0.09mg · 10% DV
Sodium
180mg · 8% DV
Potassium ⭐
105mg · 3% DV
High-fiber crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-fiber crackers
To burn the 114 calories in 1 serving (medium) (30 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.
What is High-fiber crackers?
High-fiber crackers are crisp packaged crackers typically made with whole grains, bran, or a mix of grain flours. Recipes vary by brand, but their defining feature is a higher fiber content than many standard crackers.
Their crunchy texture and toasted, grainy taste make them easy to serve with cheese, hummus, or sliced vegetables, or to enjoy as a simple snack. They also work well as a sturdy base for a light topping at breakfast or alongside soup. With 15 g of fiber per 100 g, they can add fiber to a snack; pair them with fresh produce or a protein-rich topping for a more substantial bite.
How Nutritious Is High-fiber crackers?
Nutrient density
Medium
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
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.
Is High-fiber 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 High-fiber crackers Contain Allergens?
Contains these allergens:
Which Diets Is High-fiber 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
High-fiber crackers Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.