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Whole-Grain Crackers Calories
Whole grain, source of fiber
CALORIES
GI
POTASSIUM
FIBER
Whole-Grain Crackers Nutrition Facts
Selected: 100 g
430
KCAL / 100G
Carbs
67.5g
· 62%
Protein
10.5g
· 10%
Fat
13.5g
· 28%
Fiber
8.5g
Whole-Grain Crackers Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
B3
5.2mg · 33% DV
Biotin
8µg · 27% DV
B2
0.18mg · 14% DV
Minerals
Manganese
2mg · 87% DV
Selenium
32µg · 58% DV
Phosphorus
285mg · 41% DV
Sodium
620mg · 27% DV
Whole-Grain Crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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:
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
1.6g
MONOUNSATURATED
5.8g
POLYUNSATURATED
3.8g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
Foods Similar to Whole-Grain Crackers
Whole-Grain Crackers — Frequently Asked Questions
How can whole-grain crackers make a snack more filling?
Pair them with a protein or fat source such as hummus, yogurt, cheese, eggs, or avocado rather than eating them alone. Adding crunchy vegetables can also make the snack feel more substantial.
Are whole-grain crackers better before or after a workout?
They can be a convenient carbohydrate choice before exercise, especially in a small portion if you are prone to stomach discomfort. After training, combine them with a protein-rich food to support recovery.
How do whole-grain crackers compare with bread?
Crackers are portable and shelf-stable, but their compact texture can make it easy to eat more than intended. Bread may be easier to use as part of a balanced sandwich or meal.
How should opened whole-grain crackers be stored?
Reseal the package tightly or move the crackers to an airtight container, then keep them in a cool, dry cupboard away from sunlight. Moisture makes crackers stale and soft.
Can soft crackers be made crisp again?
If they still smell and taste normal, a brief time in a low oven can drive off moisture and restore some crispness. Let them cool fully before storing them in an airtight container.
Does “whole grain” mean crackers can be eaten without portion control?
No. Whole grains and fibre are useful features, but crackers are still a processed food and may contain substantial added fat and salt. Serve a portion on a plate instead of eating directly from the packet.
Who should avoid whole-grain crackers containing gluten?
People with coeliac disease should avoid them because they contain gluten. Those with a diagnosed wheat allergy or gluten-related medical condition should follow advice from their healthcare professional and check labels for cross-contact warnings.
Why should people watching their blood pressure check cracker labels?
Crackers can vary widely in sodium content, and several servings can add up quickly. People with high blood pressure, kidney disease, or a sodium-restricted diet should compare labels and choose lower-sodium options.
Are whole-grain crackers a good late-night snack?
A small serving is usually fine, but crackers alone may not keep hunger away for long. Pairing them with yogurt, cottage cheese, or another protein food can make the snack more satisfying.
Can whole-grain crackers go in a child’s lunchbox?
They can be a convenient occasional addition, but they should not replace a balanced meal. Include protein foods, fruit or vegetables, and a varied main item alongside them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.