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Salty, crisp, processed snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
5 piece (medium) of Cracker (15 g) has 63 calories. That works out to 421 calories per 100 g. It contains 10.7 g of carbs, 1.3 g of protein, 1.6 g of fat and 0.5 g of fiber. Its 3.6 µg of Selenium covers 7% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Selected: 5 piece (medium) · 15 g
63
KCAL / 15G
Carbs
10.7g
· 4% DV
Protein
1.3g
· 3% DV
Fat
1.6g
· 2% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 8% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 10.7 g | 4% |
| Fiber | 0.5 g | 2% |
| Protein | 1.3 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 15 g | 63 kcal |
| 3 piece (small) | 9 g | 38 kcal |
| 8 piece (large) | 24 g | 101 kcal |
| 1 pack (mini) | 25 g | 105 kcal |
| 1 serving (medium) | 30 g | 126 kcal |
| 12 piece (extra large) | 36 g | 152 kcal |
| 1 cup (whole) | 40 g | 168 kcal |
| 1 pack (small) | 50 g | 211 kcal |
| 100 g | 100 g | 421 kcal |
Calculated from 421 calories per 100 g.
Crackers are usually made from flour, water, and fat, with salt or other seasonings added to many varieties. The dough is rolled thin, cut, and baked until crisp; ingredients differ by type and brand.
The holes let steam escape as crackers bake, helping them stay flat instead of puffing up unevenly. This process, called docking, also helps the crackers bake consistently and develop their crisp texture.
Plain crackers can be easy for some people to nibble when they feel mildly nauseated, but they do not treat the cause of an upset stomach. Seek medical advice if symptoms are severe, persistent, or accompanied by concerning signs.
Crackers are generally savory and crisp, while biscuits in the UK and many other countries are usually sweet. In the US, “biscuit” often means a soft bread roll, so the distinction depends partly on where you are.
Keep opened crackers in an airtight container in a cool, dry place. Exposure to humid air makes them lose their crunch, so seal the package tightly or transfer the crackers to a container soon after opening.
Yes, you can make crackers at home by rolling a simple flour-based dough very thin, cutting it into pieces, and baking until crisp. Pricking the dough before baking helps prevent large air pockets.
Yes, crackers that have softened from moisture can often be crisped again in a low oven for a short time. Let them cool completely before judging the texture, since warm crackers may not feel fully crisp yet.
Crackers and cheese pair well with fruit, olives, or sliced vegetables. Choose toppings that suit the cracker’s shape and sturdiness: thin, delicate crackers can break under heavy spreads or large pieces.
Yes, crackers can be served alongside soup or crumbled over it for crunch. Add them just before eating if you want them crisp; leaving them in the soup makes them soften quickly.
A small piece of plain cracker is unlikely to harm most dogs, but crackers are salty and offer little nutritional value for them. Avoid seasoned varieties, especially those containing onion or garlic, and keep crackers as an occasional treat.
Vitamins
B1
0.07mg · 6% DV
B3
0.72mg · 5% DV
Folate
14.25µg · 4% DV
B2
0.04mg · 3% DV
Minerals
Selenium
3.6µg · 7% DV
Sodium
102mg · 4% DV
Manganese
0.07mg · 3% DV
Iron
0.48mg · 3% DV
Potassium ⭐
21mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 63 calories in 5 piece (medium) (15 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.
Crackers are thin, crisp baked biscuits, commonly made from flour, oil or another fat, and salt. They come plain or seasoned, and their firm texture makes them easy to eat on their own or use as a base for toppings.
They’re enjoyed as a snack in many places, often alongside cheese, dips, soup, or a cup of tea. In the UK and elsewhere, they may be served on a cheese board; in the US, they’re also a familiar pantry snack. Crackers are mainly a carbohydrate source, with 71 g of carbohydrates per 100 g, and can be quite salty. Pair a modest portion with hummus, cheese, or another protein-rich topping for a more filling snack.
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.
Low
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.
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.
Contains these allergens:
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
SATURATED
0.32g
MONOUNSATURATED
0.39g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.