5 piece (medium) of Whole Wheat Crackers (30 g) has 129 calories. That works out to 430 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 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Whole Wheat Crackers?

Whole wheat crackers are thin, baked crispbreads made with whole wheat flour, which retains the grain’s bran and gives them a lightly nutty, toasted taste. Recipes vary, but the dough may also include oil and salt. Their dry crunch makes them easy to serve as a snack, alongside cheese, hummus or other dips, or with a bowl of soup. In many English-speaking homes, they are also a simple base for a quick lunch or an afternoon bite; try topping them with sliced vegetables for a fresh contrast. They provide whole grains and fibre, with relatively little sugar, and pair well with protein-rich toppings for a more filling snack.

Whole Wheat Crackers Nutrition Facts

Selected: 100 g

430

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 Wheat Crackers Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.8mg · 24% DV

0.25mg · 15% DV

0.18mg · 14% DV

Minerals

Manganese

2mg · 87% DV

Phosphorus

220mg · 31% DV

Sodium

600mg · 26% DV

Selenium

12µg · 22% DV

How Nutritious Is Whole Wheat 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 Wheat 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 Wheat Crackers

To burn the 430 calories in 100 g:

🚶

106min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

50min

Swimming

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

Is 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 Whole Wheat 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 Wheat Crackers Good For?

Vegan

— Not 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 Crackers Fat Profile

SATURATED

2.2g

MONOUNSATURATED

4.2g

POLYUNSATURATED

4.8g

⚖️

Omega 6:3 ratio 45.7:1

Above the ideal 4:1 (45.7:1).

Compare Whole Wheat Crackers

🥨vs🍚

Whole Wheat Crackers vs Bulgur Pilaf310 kcal more per 100 g

→🥨vs🍝

Whole Wheat Crackers vs Whole wheat pasta306 kcal more per 100 g

→🥨vs🥖

Whole Wheat Crackers vs Breadstick20 kcal more per 100 g

→🥨vs🥯

Whole Wheat Crackers vs Simit90 kcal more per 100 g

→

Foods Similar to Whole Wheat Crackers

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole Wheat Crackers

Are whole wheat crackers a healthy snack?

Yes, whole wheat crackers can be a convenient snack and provide fiber. Pair them with hummus, cheese, or another filling topping to make a more satisfying snack, and compare sodium levels if you are choosing between brands.

Are whole wheat crackers good for weight loss?

Whole wheat crackers can fit into a weight-loss eating plan, but they are easy to snack on without noticing how much you have eaten. Portion some onto a plate and add a protein-rich topping rather than eating from the package.

Can people with diabetes eat whole wheat crackers?

Yes, people with diabetes can generally include whole wheat crackers, but the serving and toppings matter because crackers contain carbohydrates. Pairing them with cheese, eggs, or hummus can make a snack more filling; individual glucose responses vary.

What are the best toppings for whole wheat crackers?

Hummus, cheese, nut butter, mashed avocado, and sliced vegetables all work well on whole wheat crackers. Choose a topping that suits the occasion: hummus or cheese for a savory snack, or nut butter with fruit for something sweeter.

Are whole wheat crackers better than white crackers?

Whole wheat crackers usually offer more fiber than crackers made mainly with refined white flour. The difference depends on the recipe, so check whether whole wheat flour is a main ingredient rather than relying on the product’s color or name.

Can whole wheat crackers replace breadcrumbs?

Yes, crushed whole wheat crackers can replace breadcrumbs in recipes such as meatballs, casseroles, or breaded vegetables. Crush them finely for a closer breadcrumb texture, and reduce added salt if the crackers are already salty.

How do you keep whole wheat crackers crisp after opening?

Keep whole wheat crackers crisp by sealing them in an airtight container as soon as you open the package. Store the container in a cool, dry cupboard; moisture is what most often makes crackers lose their crunch.

Can you make whole wheat crackers at home?

Yes, homemade whole wheat crackers are simple to make with whole wheat flour, water, a little oil, and seasonings. Roll the dough thinly, cut it into pieces, prick each piece with a fork, and bake until crisp.

Can whole wheat crackers be used as a base for appetizers?

Yes, whole wheat crackers make an easy base for bite-size appetizers. Top each one with cheese and vegetables, hummus and herbs, or another spread just before serving so the crackers stay crisp.

Are whole wheat crackers suitable for toddlers?

Whole wheat crackers can be offered to toddlers who are ready for solid foods, but choose pieces and toppings that are easy for the child to manage. Supervise eating, since hard, dry crackers can pose a choking risk.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026