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High-fiber sandwich cracker Calories
A filled cracker with added fiber, typically containing notable salt and fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of High-fiber sandwich cracker (30 g) has 138 calories. That works out to 460 calories per 100 g. It contains 18.6 g of carbs, 2.6 g of protein, 6.3 g of fat and 3 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
High-fiber sandwich cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
138
KCAL / 30G
Carbs
18.6g
· 7% DV
Protein
2.6g
· 5% DV
Fat
6.3g
· 8% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 7% · Fat 40%
High-fiber sandwich cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 18.6 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 2.6 g | 5% |
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 sandwich cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 138 kcal |
| 1 piece (small) | 12 g | 55 kcal |
| 2 piece (small) | 24 g | 110 kcal |
| 1 ounce (medium) | 28.4 g | 130 kcal |
| 3 piece (medium) | 36 g | 166 kcal |
| 1 pack (medium) | 45 g | 207 kcal |
| 4 piece (large) | 48 g | 221 kcal |
| 1 pack (large) | 60 g | 276 kcal |
| 100 g | 100 g | 460 kcal |
Calculated from 460 calories per 100 g.
Frequently Asked Questions About High-fiber sandwich cracker
What is a high-fiber sandwich cracker made of?
A high-fiber sandwich cracker is made from two crisp cracker layers with a savory filling between them; the recipe may include added fiber. The grain, fiber ingredient, and filling vary by product, so the name alone does not tell you whether it is whole grain.
Does a high-fiber sandwich cracker contain whole grains?
Not necessarily. A high-fiber sandwich cracker can get its fiber from added ingredients rather than whole-grain flour. “High-fiber” describes fiber content, not the grain used, so the product may be refined or whole grain depending on its recipe.
What fillings are used in high-fiber sandwich crackers?
High-fiber sandwich crackers commonly come with savory fillings such as cheese-style or cream fillings, though recipes differ. The filling affects the flavor and can contribute appreciable salt and fat, so compare varieties if you want a less salty snack.
Can a high-fiber sandwich cracker replace a meal?
A high-fiber sandwich cracker is better treated as a snack than a complete meal. Its fiber and filling may make it more satisfying than a plain cracker, but pairing it with fruit and a protein-rich food makes a more substantial snack or light lunch.
How should you store a high-fiber sandwich cracker after opening?
Keep an opened high-fiber sandwich cracker in an airtight container in a cool, dry place. Exposure to moisture makes the crackers lose their crunch, and an uncovered pack can pick up other food odors. Follow the package’s storage directions as well.
Can you freeze high-fiber sandwich crackers?
Freezing a high-fiber sandwich cracker is usually unnecessary and may affect the cracker’s crisp texture when thawed. Keep it sealed in a dry cupboard instead, and avoid freezing it unless the package specifically recommends doing so.
Does a high-fiber sandwich cracker cause bloating?
It can cause gas or bloating in some people, especially if the added fiber is a sudden increase from their usual intake. Try a smaller portion first and drink water; if the discomfort keeps recurring, stop eating that product.
Is a high-fiber sandwich cracker a good choice for diabetes?
A high-fiber sandwich cracker can fit into some diabetes meal plans, but added fiber does not cancel out its carbohydrate content. Consider the portion and the rest of the meal; ask your diabetes care team how it fits your individual plan.
Is a high-fiber sandwich cracker a good snack before a workout?
A high-fiber sandwich cracker can work as a convenient pre-workout snack if you tolerate it well. Its filling and fiber may feel heavy just before exercise, so give yourself time to digest it or choose a lighter option close to your workout.
Why does a high-fiber sandwich cracker go soft?
A high-fiber sandwich cracker goes soft when moisture reaches the crackers, often through an open or poorly sealed package. Store the remaining crackers airtight and dry; once they have lost their crunch, warming may not restore the original texture of the filling.
High-fiber sandwich cracker Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.05mg · 7% DV
Folate
19.5µg · 5% DV
B2
0.06mg · 5% DV
Minerals
Manganese
0.22mg · 10% DV
Sodium
195mg · 8% DV
Selenium
4.2µg · 8% DV
Copper
0.05mg · 6% DV
Potassium ⭐
57mg · 2% DV
High-fiber sandwich cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-fiber sandwich cracker
To burn the 138 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 sandwich cracker?
A High-fiber sandwich cracker is a packaged snack made by placing a filling between two crisp cracker layers, with extra fiber in the product. The filling varies by brand, so the taste may be savoury or mildly sweet rather than having one defining flavour.
The contrast between the crunchy crackers and softer centre makes it convenient for a quick snack, whether at home, at work or on the go. It provides carbohydrates and some fibre, but can also contain notable amounts of fat and salt; a 100 g portion has 10 g of fibre. Keep the serving modest and pair it with fruit or an unsweetened drink for a more balanced snack.
How Nutritious Is High-fiber sandwich 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
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 sandwich 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 High-fiber sandwich cracker Contain Allergens?
Contains these allergens:
Which Diets Is High-fiber sandwich 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
High-fiber sandwich cracker Fat Profile
SATURATED
1.95g
MONOUNSATURATED
2.46g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.