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Multigrain, high fiber, crispy snack
CALORIES
GI
POTASSIUM
FIBER
3 piece (medium) of Multigrain wheat cracker (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 21 g of carbs, 3 g of protein, 3 g of fat and 2.4 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
A multigrain wheat cracker is a thin, crisp savoury snack made primarily with wheat and a mix of grains. Its lightly uneven, golden surface and dry crunch make it easy to eat on its own or pair with other foods. It works well with cheese, hummus or a simple dip, and can be served alongside soup or added to a lunchbox. The cracker is mostly carbohydrate, with some protein and fibre; it provides 8 g of fibre per 100 g. For a more filling snack, top a few with hummus or soft cheese and fresh vegetables, or crumble them over soup for extra crunch.
Selected: 100 g
410
KCAL / 100G
Carbs
70g
· 25% DV
Protein
10g
· 20% DV
Fat
10g
· 13% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 10% · Fat 22%
Vitamins
B1
0.35mg · 29% DV
B3
3.5mg · 22% DV
B2
0.18mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Manganese
1mg · 43% DV
Iron
3mg · 17% DV
Phosphorus
120mg · 17% DV
Sodium
350mg · 15% DV
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.
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.
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 410 calories in 100 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.
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
— 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
SATURATED
1.7g
MONOUNSATURATED
2.7g
POLYUNSATURATED
3.5g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
A multigrain wheat cracker pairs well with hummus, soft cheese, avocado, or nut butter. Add moist toppings just before eating so the cracker stays crisp, and use a firm topping such as sliced cucumber or tomato for an easy snack.
Multigrain wheat crackers can offer more variety in grains than a plain cracker, but “multigrain” alone does not mean every grain is whole. Check whether whole grains are listed among the ingredients if that distinction matters to you.
Store multigrain wheat crackers in an airtight container in a cool, dry cupboard. Exposure to moisture makes them lose their crunch, so close the original package tightly or transfer the crackers to a sealed container after opening.
Yes, slightly stale multigrain wheat crackers can regain some crunch when briefly warmed in a low oven. Let them cool before eating, since they crisp as they cool. Discard crackers that smell off or show mold rather than trying to revive them.
Yes, multigrain wheat crackers can be served alongside soup instead of bread, or crumbled over the top for crunch. Add them just before eating; leaving them in hot soup too long makes them soften quickly.
Multigrain wheat crackers can fit into a weight-loss eating plan, but they are easy to snack on quickly and may not keep you full by themselves. Pairing a measured serving with protein, such as cottage cheese or hummus, can make the snack more satisfying.
People with diabetes can include multigrain wheat crackers if they account for the carbohydrates in their meal plan; the word “multigrain” does not make them carbohydrate-free. Pairing them with protein or healthy fat may make a snack more balanced. Ask your diabetes care team how they fit your plan.
Yes, multigrain wheat crackers can be a convenient lunchbox snack for children who are ready for crisp, crunchy foods. Pack moist toppings separately to keep the crackers crisp, and choose toppings that suit the child’s age and chewing ability.
Yes, you can make multigrain wheat crackers at home by rolling a dough made with flour, water, and optional seeds or grains very thin, then baking it until crisp. Homemade versions let you choose the seasonings, but their texture will depend on the recipe.
Multigrain wheat crackers go soft when they absorb moisture from humid air or from wet toppings. Keep them sealed between servings, and avoid storing them near a kettle, dishwasher, or other source of steam.
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Nutrition data compiled from USDA FoodData Central and scientific sources.