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Whole-Grain Cracker Calories
Whole-grain cracker with dietary fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (small) of Whole-Grain Cracker (25 g) has 108 calories. That works out to 430 calories per 100 g. It contains 17 g of carbs, 2.5 g of protein, 3.3 g of fat and 2.3 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole-Grain Cracker Nutrition Facts
Selected: 4 piece (small) · 25 g
108
KCAL / 25G
Carbs
17g
· 6% DV
Protein
2.5g
· 5% DV
Fat
3.3g
· 4% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 9% · Fat 28%
Whole-Grain Cracker nutrition facts table · 4 piece (small) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 155 mg | 7% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 2.3 g | 8% |
| Protein | 2.5 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 4 Small Pieces of Whole-Grain Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (small) | 25 g | 108 kcal |
| 1 piece (mini) | 6 g | 26 kcal |
| 2 piece (small) | 12 g | 52 kcal |
| 4 piece (medium) | 25 g | 108 kcal |
| 6 piece (large) | 38 g | 163 kcal |
| 1 pack (small) | 40 g | 172 kcal |
| 8 piece (extra large) | 50 g | 215 kcal |
| 1 pack (large) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Whole-Grain Cracker
Is Whole-Grain Cracker a healthy snack?
It can be a convenient snack, especially when paired with a protein-rich food rather than eaten on its own. Add cheese, hummus, or plain yogurt to make the snack more satisfying and balanced.
Can Whole-Grain Cracker help with weight loss?
It can fit into a weight-loss eating plan, but eating it does not cause weight loss by itself. Pairing a few crackers with a filling protein food can make a snack more satisfying than crackers alone.
Is Whole-Grain Cracker better than regular crackers?
Whole-Grain Cracker provides whole-grain ingredients, which regular crackers may not. The two products can still differ in salt, added ingredients, and texture, so compare their ingredient lists if those details matter to you.
Can people with diabetes eat Whole-Grain Cracker?
Yes, some people with diabetes can include it in a meal or snack, but its carbohydrate content can affect blood glucose. The suitable portion depends on the person and their eating plan; follow advice from your diabetes care professional.
Does Whole-Grain Cracker keep you full?
On its own, it may not keep you full for long. Pairing it with hummus, nut butter, cheese, or another protein-rich food makes for a more substantial snack.
What goes well with Whole-Grain Cracker?
Whole-Grain Cracker works well with cheese, hummus, avocado, or sliced vegetables. For a more filling snack, add a protein-rich topping such as hummus or cheese rather than relying on plain crackers alone.
How should Whole-Grain Cracker be stored after opening?
Keep Whole-Grain Cracker in an airtight container in a cool, dry place after opening. Exposure to air can make it stale, while moisture can soften it; follow the package instructions for any specific storage guidance.
Can Whole-Grain Cracker replace bread?
It can stand in for bread in some snacks, such as a base for cheese or other toppings, but it is not an exact substitute in every meal. Its texture, portion, and ingredients differ from those of bread.
Is Whole-Grain Cracker the same as homemade whole-grain crackers?
No. Whole-Grain Cracker is a packaged, processed product made using a set formulation, while homemade crackers depend on the recipe and ingredients used. Their ingredient lists, texture, and taste may therefore differ.
Can Whole-Grain Cracker be used as a base for appetizers?
Yes. Top Whole-Grain Cracker with hummus, cheese, or vegetables to make simple bite-sized appetizers. Add moist toppings shortly before serving so the crackers are less likely to soften.
Whole-Grain Cracker Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
B3
1.02mg · 6% DV
Biotin
1.5µg · 5% DV
B2
0.05mg · 4% DV
Minerals
Manganese
0.53mg · 23% DV
Selenium
7.75µg · 14% DV
Phosphorus
78mg · 11% DV
Copper
0.08mg · 9% DV
Sodium
155mg · 7% DV
Potassium ⭐
64mg · 2% DV
Whole-Grain Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Grain Cracker
To burn the 108 calories in 4 piece (small) (25 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 Whole-Grain Cracker?
A whole-grain cracker is a crisp, baked snack made with grain flour that retains more of the grain’s bran than a refined-flour cracker. Kepekli Eti Form Kraker is a packaged Turkish example, made for a convenient bite rather than a meal in itself. Its dry crunch and mild savoury flavour make it easy to eat on the go or keep in the pantry.
In Turkey it may be served with tea or alongside cheese and vegetables; elsewhere, try it with soup, hummus or a simple cheese board. It has a notable fibre contribution, with 9 g per 100 g. Pair a few crackers with fresh vegetables or a protein-rich topping for a more satisfying snack.
How Nutritious Is Whole-Grain Cracker?
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 Whole-Grain 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 Whole-Grain Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Grain Cracker 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
Whole-Grain Cracker Fat Profile
SATURATED
0.53g
MONOUNSATURATED
1.33g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.