5 piece (medium) of Whole Grain Crackers (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 21 g of carbs, 3 g of protein, 3.6 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 55 (medium), so it raises blood sugar at a moderate pace.

Whole Grain Crackers Nutrition Facts

Selected: 100 g

420

KCAL / 100G

Carbs

70g

· 25% DV

Protein

10g

· 20% DV

Fat

12g

· 15% DV

Fiber

· 29% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 65% · Protein 9% · Fat 26%

Whole Grain Crackers Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

0.22mg · 17% DV

0.25mg · 15% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

180mg · 26% DV

Sodium

480mg · 21% DV

Iron

3mg · 17% DV

How Nutritious Is Whole Grain Crackers?

Nutrient density

Medium

45/ 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

Medium

45/ 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.

Whole Grain Crackers Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Whole Grain Crackers

To burn the 420 calories in 100 g:

🚶

104min

Walking (5 km/h)

🏃

43min

Running (8 km/h)

🚴

57min

Cycling

🏊

49min

Swimming

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

Is Whole Grain 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 Whole Grain Crackers 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 Whole Grain 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

Whole Grain Crackers Fat Profile

SATURATED

2.2g

MONOUNSATURATED

4.1g

POLYUNSATURATED

4.7g

⚖️

Omega 6:3 ratio 21.3:1

Above the ideal 4:1 (21.3:1).

Compare Whole Grain Crackers

🥨vs🥯

Whole Grain Crackers vs Poppy Seed Bagel155 kcal more per 100 g

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Whole Grain Crackers vs Bulgur Pilaf300 kcal more per 100 g

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Whole Grain Crackers vs Whole wheat pasta296 kcal more per 100 g

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Whole Grain Crackers vs Breadstick10 kcal more per 100 g

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Foods Similar to Whole Grain Crackers

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Whole Grain Crackers

How many calories are in whole grain crackers, and what are the macros?

Whole grain crackers provide 420 calories per 100 g. Per 100 g, they contain 10 g protein, 70 g carbs, 12 g fat, and 8 g fiber.

Are whole grain crackers good for a vegan diet, and do they affect blood sugar quickly?

Whole grain crackers are compatible with vegan, vegetarian, Mediterranean, flexitarian, and omnivore diets. Their glycemic index is 55, and they contain gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026