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Whole wheat cracker Calories
Fiber-containing whole wheat cracker
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Whole wheat cracker (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 20.4 g of carbs, 3.2 g of protein, 3.8 g of fat and 2.6 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Whole wheat cracker Nutrition Facts
Selected: 5 piece (medium) · 30 g
129
KCAL / 30G
Carbs
20.4g
· 7% DV
Protein
3.2g
· 6% DV
Fat
3.8g
· 5% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 10% · Fat 27%
Whole wheat cracker nutrition facts table · 5 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 2.6 g | 9% |
| Protein | 3.2 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 5 Pieces of Whole wheat cracker?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 30 g | 129 kcal |
| 2 piece (small) | 12 g | 52 kcal |
| 1 pack (mini) | 25 g | 108 kcal |
| 1 cup (whole) | 35 g | 151 kcal |
| 1 serving (medium) | 40 g | 172 kcal |
| 8 piece (large) | 48 g | 206 kcal |
| 1 pack (small) | 50 g | 215 kcal |
| 10 piece (extra large) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Whole wheat cracker
Are whole wheat crackers a healthy snack?
Yes, a whole wheat cracker can be a useful snack because it contains fiber and is easy to pair with more filling foods. It is still a processed, packaged product, so combine it with vegetables, yogurt, or another nourishing food rather than relying on crackers alone.
Are whole wheat crackers good for weight loss?
Yes, a whole wheat cracker can fit into a weight-loss plan when you keep the portion in mind. Eating from the packet can make it easy to lose track, so serve a few crackers with a protein-rich topping or vegetables.
Do whole wheat crackers raise blood sugar?
Yes, whole wheat crackers contain carbohydrates and can raise blood sugar. Eating them with protein, such as cheese or yogurt, can make a snack more balanced; people managing diabetes should follow their individual meal plan.
What can you put on a whole wheat cracker?
A whole wheat cracker works well with hummus, nut butter, avocado, or soft cheese. Add sliced vegetables or fruit for a more substantial snack, and spread toppings just before serving if you want the cracker to stay crisp.
How are whole wheat crackers made?
Whole wheat crackers are made by mixing dough that includes whole wheat flour, shaping it, and baking it until crisp. They are processed, packaged foods rather than unprocessed whole grains; the exact recipe varies by product.
Can you use whole wheat crackers instead of breadcrumbs?
Yes, crushed whole wheat crackers can stand in for breadcrumbs in coatings, meatballs, or casseroles. Crush them finely for an even texture, and remember they may add more flavor and salt than plain breadcrumbs.
Are whole wheat crackers better than regular crackers?
Often, whole wheat crackers provide more fiber than crackers made mostly with refined flour. But recipes vary, so “whole wheat” alone does not tell you everything about a product; compare the ingredient lists when choosing between two crackers.
How should you store an opened pack of whole wheat crackers?
Keep an opened pack of whole wheat crackers tightly sealed in a cool, dry place. Exposure to air and moisture makes them lose their crispness; follow the package’s storage directions and avoid storing them near steam or dampness.
Can whole wheat crackers replace bread for a quick lunch?
Yes, whole wheat crackers can serve as a quick base for toppings when you do not have bread. Add a protein food and vegetables to make the snack more substantial, and assemble them shortly before eating so they do not turn soggy.
How can you make whole wheat crackers crisp again after they go soft?
You can often restore some crispness by warming softened whole wheat crackers briefly in a low oven, then letting them cool. Do not eat them if they show mold, smell unusual, or have another sign of spoilage.
Whole wheat cracker Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Biotin
1.2µg · 4% DV
B5
0.18mg · 4% DV
Minerals
Manganese
0.63mg · 27% DV
Selenium
8.4µg · 15% DV
Phosphorus
84mg · 12% DV
Sodium
186mg · 8% DV
Potassium ⭐
87mg · 3% DV
Whole wheat cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat cracker
To burn the 129 calories in 5 piece (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 Whole wheat cracker?
Whole wheat cracker is a packaged, crisp savoury snack made with whole wheat flour. Its dry, crunchy bite and mild savoury taste make it easy to eat on its own or alongside other foods.
It can be served with cheese, dips or sliced vegetables, or crumbled into soup; for a simple snack, pair it with fruit or yoghurt. Whole wheat gives it a notable amount of fibre, at 8.5 g per 100 g. It is convenient for lunchboxes and quick bites, though pairing a few crackers with a protein-rich topping can make the snack more satisfying.
How Nutritious Is Whole wheat cracker?
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 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 Whole wheat cracker Contain Allergens?
Contains these allergens:
Which Diets Is 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
Whole wheat cracker Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.02g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.