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Salted whole wheat crackers Calories
Salted whole wheat packaged crackers with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salted whole wheat crackers (30 g) has 134 calories. That works out to 445 calories per 100 g. It contains 20.3 g of carbs, 2.8 g of protein, 4.6 g of fat and 2.4 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Salted whole wheat crackers Nutrition Facts
Selected: 1 serving (medium) · 30 g
134
KCAL / 30G
Carbs
20.3g
· 7% DV
Protein
2.8g
· 6% DV
Fat
4.6g
· 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 61% · Protein 8% · Fat 31%
Salted whole wheat crackers nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.69 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 2.8 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 Salted whole wheat crackers?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 134 kcal |
| 1 piece (mini) | 4 g | 18 kcal |
| 5 piece (small) | 20 g | 89 kcal |
| 8 piece (medium) | 30 g | 134 kcal |
| ½ pack (half) | 40 g | 178 kcal |
| 12 piece (large) | 45 g | 200 kcal |
| 16 piece (extra large) | 60 g | 267 kcal |
| 1 pack (whole) | 80 g | 356 kcal |
| 100 g | 100 g | 445 kcal |
Calculated from 445 calories per 100 g.
Frequently Asked Questions About Salted whole wheat crackers
Are salted whole wheat crackers a healthy snack?
Salted whole wheat crackers can be a convenient snack with some fiber, but they are still a salty packaged food. Pair them with a nourishing topping such as hummus or unsalted yogurt rather than relying on them as a meal.
What are salted whole wheat crackers made of?
Salted whole wheat crackers are made with whole-wheat-containing flour and salt; recipes may also include oil and other ingredients. Formulations vary, so use the ingredient list on your specific package if you need to confirm a particular ingredient.
Are salted whole wheat crackers better than regular crackers?
Salted whole wheat crackers generally offer more whole-grain content than crackers made mainly with refined flour. That can mean more fiber, but they are still salted crackers, so the difference does not make them an unlimited snack.
Can salted whole wheat crackers help with weight loss?
Salted whole wheat crackers can fit into a weight-loss eating plan, but they do not cause weight loss on their own. Their crisp texture makes it easy to keep reaching for more, so portioning them before eating can help.
Can people with diabetes eat salted whole wheat crackers?
Yes, people with diabetes can include salted whole wheat crackers, while accounting for their carbohydrate content. Eating them with protein or vegetables can make a more balanced snack; personal meal planning may be worth discussing with a clinician or dietitian.
Can salted whole wheat crackers replace bread?
Salted whole wheat crackers can stand in for bread occasionally, such as under cheese or hummus, but they are not a direct nutritional match. Their smaller pieces and salty, crisp texture make them better suited to a snack than to every meal.
Are salted whole wheat crackers high in sodium?
Salted whole wheat crackers contain added salt, but the sodium amount varies by product. If you are limiting sodium, compare the nutrition panels of available packages and avoid adding other salty toppings to the same snack.
How should salted whole wheat crackers be stored after opening?
Keep salted whole wheat crackers in an airtight container in a cool, dry place after opening. Moisture makes them lose their crunch, so reseal the package promptly; discard them if you notice mold or an unusual smell.
What goes well with salted whole wheat crackers?
Salted whole wheat crackers pair well with hummus, avocado, cheese, or sliced vegetables. Since the crackers are already salty, unsalted toppings can keep the snack from becoming excessively salty while adding more variety.
Can you use crushed salted whole wheat crackers as a coating?
Yes, crushed salted whole wheat crackers can be used as a crunchy coating for baked vegetables or fish. Their seasoning contributes salt, so reduce any extra salt in the coating mixture to avoid an overly salty result.
Salted whole wheat crackers Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Biotin
1.2µg · 4% DV
B5
0.17mg · 3% DV
Minerals
Manganese
0.66mg · 29% DV
Selenium
7.2µg · 13% DV
Phosphorus
77mg · 11% DV
Sodium
234mg · 10% DV
Potassium ⭐
87mg · 3% DV
Salted whole wheat crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted whole wheat crackers
To burn the 134 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 Salted whole wheat crackers?
Burçak salted whole wheat crackers are a packaged Turkish snack: crisp, savoury biscuits made with whole wheat and seasoned with salt. Their light crunch and mild, toasty flavour make them easy to eat on their own. In Turkey they are often served with tea or alongside cheese and olives; elsewhere, they work much like other savoury crackers, with dips or soup.
They are mainly a carbohydrate source, with some fibre from the whole wheat; a 100 g portion provides 8.1 g of fibre. They are convenient for a quick snack, but pair them with fresh vegetables or a protein-rich topping such as hummus for a more balanced bite.
How Nutritious Is Salted whole wheat crackers?
Nutrient density
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.
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 Salted whole wheat crackers 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 Salted whole wheat crackers Contain Allergens?
Contains these allergens:
Which Diets Is Salted whole wheat crackers 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
Salted whole wheat crackers Fat Profile
SATURATED
0.69g
MONOUNSATURATED
1.53g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 61.5:1
Above the ideal 4:1 (61.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.