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A small pile of thin, flat, golden-beige crackers with lightly browned edges, a dry, finely textured surface, and tiny perforations sits on a plain plate.

Cracker Calories

Salty, crisp, processed snack

CALORIES · 100 G

421kcal

GI

72high

POTASSIUM · 100 G

140mg

FIBER · 100 G

3.5g

Quick answer

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.

Cracker Nutrition Facts

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%

Cracker nutrition facts table · 5 piece (medium) (15 g)

NutrientAmount% DV
Calories63 kcal
Total fat1.6 g2%
Saturated fat0.32 g2%
Trans fat0.01 g
Sodium102 mg4%
Total carbohydrate10.7 g4%
Fiber0.5 g2%
Protein1.3 g3%

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 5 Pieces of Cracker?

ServingAmountCalories
5 piece (medium)15 g63 kcal
3 piece (small)9 g38 kcal
8 piece (large)24 g101 kcal
1 pack (mini)25 g105 kcal
1 serving (medium)30 g126 kcal
12 piece (extra large)36 g152 kcal
1 cup (whole)40 g168 kcal
1 pack (small)50 g211 kcal
100 g100 g421 kcal

Calculated from 421 calories per 100 g.

Frequently Asked Questions About Cracker

What are crackers made of?

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.

Why do crackers have holes in them?

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.

Are crackers good for an upset stomach?

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.

What is the difference between crackers and biscuits?

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.

How do you keep crackers crispy after opening?

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.

Can you make crackers at home?

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.

How do you make stale crackers crispy again?

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.

What can you eat with crackers and cheese?

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.

Are crackers good with soup?

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.

Can dogs eat crackers?

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.

Cracker Vitamins & Minerals

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

Cracker Glycemic Index

GLYCEMIC INDEX

72
High
0 Low5570100

GLYCEMIC LOAD

2.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cracker

To burn the 63 calories in 5 piece (medium) (15 g):

🚶

16min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

9min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Cracker?

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.

How Nutritious Is Cracker?

Nutrient density

Low

18/ 100

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

Low

31/ 100

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 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 Cracker Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is 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

Cracker Fat Profile

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.