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Olive whole-wheat cracker Calories
A savory, fiber-containing snack made with whole-wheat flour and olives.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive whole-wheat cracker (30 g) has 135 calories. That works out to 450 calories per 100 g. It contains 19.8 g of carbs, 3 g of protein, 4.5 g of fat and 2.4 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.
Olive whole-wheat cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
135
KCAL / 30G
Carbs
19.8g
· 7% DV
Protein
3g
· 6% DV
Fat
4.5g
· 6% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 9% · Fat 31%
Olive whole-wheat cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 3 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.
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How Many Calories in 1 Serving of Olive whole-wheat cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 135 kcal |
| 1 piece (small) | 8 g | 36 kcal |
| 3 piece (small) | 24 g | 108 kcal |
| 1 ounce (medium) | 28.4 g | 128 kcal |
| 4 piece (medium) | 30 g | 135 kcal |
| 1 cup (chopped) | 45 g | 203 kcal |
| 6 piece (large) | 48 g | 216 kcal |
| 100 g | 100 g | 450 kcal |
| 1 pack (whole) | 100 g | 450 kcal |
Calculated from 450 calories per 100 g.
Frequently Asked Questions About Olive whole-wheat cracker
Are olive whole-wheat crackers healthy?
Olive whole-wheat crackers can be a useful snack because whole-wheat flour contributes fibre, and they are easy to pair with other foods. They can also be salty or energy-dense, so serve a portion rather than grazing from the packet.
Do olive whole-wheat crackers help with weight loss?
Olive whole-wheat crackers do not cause weight loss on their own. Their fibre may make them more satisfying than refined crackers, but eating large amounts can add up quickly; pair a measured serving with hummus, cheese or another filling topping.
What goes well with olive whole-wheat crackers?
Olive whole-wheat crackers pair well with hummus, soft cheese, sliced tomatoes, cucumber and roasted pepper dips. Since olives already bring a savoury, sometimes salty flavour, milder toppings often make a better match than very salty cured meats or cheeses.
How do you make olive whole-wheat crackers at home?
To make olive whole-wheat crackers, mix whole-wheat flour with chopped olives, a little oil and enough water to form dough. Roll it thin, cut into pieces and bake until crisp. Reduce added salt if the olives are brined.
How should you store olive whole-wheat crackers after opening?
Store olive whole-wheat crackers in an airtight container in a cool, dry cupboard after opening. Exposure to air and humidity makes them lose their crunch. Follow the package’s storage directions if they specify something different.
Can people with diabetes eat olive whole-wheat crackers?
Yes, people with diabetes can include olive whole-wheat crackers, but whole-wheat flour still provides carbohydrates. Count the portion as part of the meal and pair it with a protein-rich topping; follow your clinician’s or dietitian’s individual advice if you have a glucose-management plan.
Can you freeze olive whole-wheat crackers?
Yes, olive whole-wheat crackers can be frozen in a tightly sealed, moisture-proof container, although freezing is usually unnecessary for a shelf-stable cracker. Let them come back to room temperature while still sealed to reduce condensation and help preserve their crunch.
Are olive whole-wheat crackers good with soup?
Yes, olive whole-wheat crackers make a savoury side for soup and can stand in for bread. Serve them separately if you want to keep them crisp, since placing them in hot soup softens them quickly.
Can olive whole-wheat crackers go stale?
Yes, olive whole-wheat crackers can go stale when air or moisture gets into the package. If they are merely soft but smell and look normal, brief warming in the oven may restore some crispness; discard them if you notice mould or a rancid smell.
Are olive whole-wheat crackers suitable for toddlers?
Olive whole-wheat crackers are not an ideal snack for toddlers if they are hard, very salty or difficult to chew. Offer an age-appropriate texture and supervise eating, since crisp, brittle pieces can pose a choking risk.
Olive whole-wheat cracker Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.26mg · 8% DV
Vitamin E
0.75mg · 5% DV
Folate
13.5µg · 3% DV
Minerals
Manganese
0.54mg · 23% DV
Selenium
7.5µg · 14% DV
Phosphorus
66mg · 9% DV
Sodium
210mg · 9% DV
Potassium ⭐
75mg · 2% DV
Olive whole-wheat cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive whole-wheat cracker
To burn the 135 calories in 1 serving (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 Olive whole-wheat cracker?
Olive whole-wheat cracker brings together whole-wheat flour and olives in a thin, baked savoury snack. It is not tied to one particular traditional dish; rather, it takes inspiration from the familiar Mediterranean pairing of grains and olives. Expect a crisp bite with a gently nutty, whole-grain taste and salty, fruity notes from the olives.
It works as a snack on its own, alongside soup, or with cheese, hummus and fresh vegetables. In Turkey, similar crackers may be served at breakfast or with tea; elsewhere, they fit easily on a lunchbox snack plate or as part of a casual spread. Whole-wheat flour contributes fibre, with 8 g per 100 g. For a lighter snack, pair a small portion with vegetables or fruit.
How Nutritious Is Olive whole-wheat 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 Olive whole-wheat 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 Olive whole-wheat cracker Contain Allergens?
Contains these allergens:
Which Diets Is Olive whole-wheat 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
Olive whole-wheat cracker Fat Profile
SATURATED
0.75g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.