Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍘
High-fiber whole-wheat crackers Calories
High-fiber whole-grain snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of High-fiber whole-wheat crackers (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 20 g of carbs, 3.2 g of protein, 4.1 g of fat and 3.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
High-fiber whole-wheat crackers Nutrition Facts
Selected: 6 piece (medium) · 30 g
129
KCAL / 30G
Carbs
20g
· 7% DV
Protein
3.2g
· 6% DV
Fat
4.1g
· 5% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 10% · Fat 28%
High-fiber whole-wheat crackers nutrition facts table · 6 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.51 g | 3% |
| Trans fat | 0 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 3.8 g | 14% |
| Protein | 3.2 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 6 Pieces of High-fiber whole-wheat crackers?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 5 g | 22 kcal |
| 3 piece (small) | 15 g | 65 kcal |
| 1 serving (medium) | 30 g | 129 kcal |
| 1 cup (whole) | 35 g | 151 kcal |
| 10 piece (large) | 50 g | 215 kcal |
| 15 piece (extra large) | 75 g | 323 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (large) | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About High-fiber whole-wheat crackers
Are high-fiber whole-wheat crackers healthy?
High-fiber whole-wheat crackers can be a useful source of fiber and a convenient snack. They are still an energy-dense packaged food, so pair them with filling foods such as hummus or cheese rather than treating them as a complete meal.
Can high-fiber whole-wheat crackers help with weight loss?
They do not cause weight loss on their own, but their fiber may help you feel satisfied. Keep portions moderate and add a protein-rich topping, such as cottage cheese or hummus, to make a more filling snack.
What can you eat with high-fiber whole-wheat crackers?
High-fiber whole-wheat crackers go well with hummus, soft cheese, nut butter, or avocado. For an easy appetizer, add smoked salmon or sliced vegetables; their sturdy texture also makes them useful for scooping thick dips.
How are high-fiber whole-wheat crackers different from regular crackers?
High-fiber whole-wheat crackers are made with whole-grain wheat ingredients and provide more fiber than many standard crackers. They often have a heartier, grainier texture and a more pronounced wheat flavor.
What are high-fiber whole-wheat crackers made of?
High-fiber whole-wheat crackers are commonly made from whole-wheat flour, water, and oil, with bran or added fiber in some recipes. Seeds, salt, and seasonings may also be included, so ingredients vary between products.
How do you keep high-fiber whole-wheat crackers crisp?
Store high-fiber whole-wheat crackers in an airtight container in a cool, dry place after opening. Exposure to moisture makes them lose their crunch, so seal the package tightly or transfer the crackers to a lidded container.
Can you freeze high-fiber whole-wheat crackers?
Yes, you can freeze high-fiber whole-wheat crackers in a tightly sealed freezer-safe bag. Protect them from moisture and let them come to room temperature while still sealed, which helps prevent condensation from softening the crackers.
Can high-fiber whole-wheat crackers replace bread?
High-fiber whole-wheat crackers can stand in for bread in snacks or with soup, but they are thinner and less suited to making a substantial sandwich. Top them shortly before eating to keep them from softening.
Can people with diabetes eat high-fiber whole-wheat crackers?
People with diabetes can include high-fiber whole-wheat crackers, but they still contain carbohydrates that can affect blood glucose. Keep the serving consistent with your meal plan and consider pairing them with protein or unsaturated fat.
Can you make high-fiber whole-wheat crackers at home?
Yes, homemade high-fiber whole-wheat crackers can be made by mixing whole-wheat flour with water and a little oil, then rolling the dough thin and baking it. Add seeds or bran for extra texture and fiber.
High-fiber whole-wheat crackers Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.68mg · 11% DV
Biotin
2.4µg · 8% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.75mg · 33% DV
Selenium
11µg · 20% DV
Phosphorus
98mg · 14% DV
Copper
0.1mg · 11% DV
Sodium
195mg · 8% DV
Potassium ⭐
87mg · 3% DV
High-fiber whole-wheat crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-fiber whole-wheat crackers
To burn the 129 calories in 6 piece (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 whole-wheat crackers?
High-fiber whole-wheat crackers are crisp baked snacks made with whole-wheat flour and a higher-fibre dough. They tend to have a gently toasted, savoury flavour and a firm crunch, and are sold plain or with seasonings. They work as an easy pantry snack rather than belonging to one particular regional cuisine.
Enjoy them on their own, alongside soup, or with cheese, hummus and sliced vegetables; they also make a practical base for a small topping. Their whole-grain character makes them a fibre-forward snack, with 12.5 g of fibre per 100 g. For a more sustaining bite, pair a few crackers with a protein-rich topping instead of eating them by themselves.
How Nutritious Is High-fiber whole-wheat 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 whole-wheat 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 whole-wheat crackers Contain Allergens?
Contains these allergens:
Which Diets Is High-fiber whole-wheat crackers Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
High-fiber whole-wheat crackers Fat Profile
SATURATED
0.51g
MONOUNSATURATED
1.68g
POLYUNSATURATED
1.41g
Omega 6:3 ratio 33:1
Above the ideal 4:1 (33:1).
Compare High-fiber whole-wheat crackers
Foods Similar to High-fiber whole-wheat crackers
Have another question about High-fiber whole-wheat crackers?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.