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Wholegrain cracker Calories
Whole-grain, fiber-containing snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Wholegrain cracker (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 20.6 g of carbs, 3.2 g of protein, 3.8 g of fat and 2.6 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Wholegrain cracker Nutrition Facts
Selected: 4 piece (medium) · 30 g
129
KCAL / 30G
Carbs
20.6g
· 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 64% · Protein 10% · Fat 26%
Wholegrain cracker nutrition facts table · 4 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 20.6 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 4 Pieces of Wholegrain cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 7 g | 30 kcal |
| 1 piece (small) | 10 g | 43 kcal |
| 2 piece (thin) | 15 g | 65 kcal |
| 3 piece (medium) | 22 g | 95 kcal |
| 5 piece (large) | 38 g | 163 kcal |
| 1 serving (large) | 45 g | 194 kcal |
| 8 piece (double) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Wholegrain cracker
Are wholegrain crackers healthy?
Yes, wholegrain crackers can be a useful snack because they contain fiber. Pair them with a protein-rich topping such as cheese, hummus or nut butter for a more satisfying bite; recipes vary between products.
Are wholegrain crackers good for weight loss?
Wholegrain crackers do not cause weight loss on their own, but they can fit into a portion-conscious snack. Add cheese, hummus or another filling topping rather than eating them plain if you want the snack to keep you satisfied.
Can wholegrain crackers replace bread?
Yes, wholegrain crackers can stand in for bread at some meals, especially with toppings. They are crisp rather than soft, so use them as a base for cheese, eggs or vegetables instead of expecting them to work like a sandwich loaf.
What goes well on wholegrain crackers?
Wholegrain crackers pair well with cheese, hummus, avocado, nut butter or sliced vegetables. Choose a topping that suits the occasion: hummus or cheese makes a savory snack, while nut butter adds a richer option.
How do you make wholegrain crackers at home?
You can make wholegrain crackers at home with wholegrain flour, water and a little oil. Roll the dough thin, cut it into pieces and bake until crisp and lightly browned; thin, evenly rolled dough helps them bake consistently.
How should you store wholegrain crackers after opening?
Store wholegrain crackers in an airtight container in a cool, dry place after opening. Exposure to air and moisture makes them lose their crisp texture, so reseal the package or transfer the crackers promptly.
Can wholegrain crackers raise blood sugar?
Yes, the carbohydrates in wholegrain crackers can raise blood sugar, even though the crackers contain fiber. Pairing them with protein or fat, such as cheese or hummus, can make a snack more filling; people managing diabetes should follow their care plan.
Are wholegrain crackers better than white crackers?
Wholegrain crackers generally provide more fiber than crackers made with refined flour. That can make them a more filling choice, but compare the products’ ingredients and choose the one that suits your taste and snack needs.
Can you make soft wholegrain crackers crispy again?
Yes, warm soft wholegrain crackers briefly in a low oven to help restore their crispness. Let them cool before storing, because trapped warmth can create moisture and soften them again.
Are wholegrain crackers a good snack before a workout?
Wholegrain crackers can work before a workout when you want a convenient carbohydrate-containing snack. Add a light topping such as nut butter or cheese if you want it to feel more substantial, and allow time to digest.
Wholegrain cracker Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.44mg · 9% DV
Biotin
2.4µg · 8% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.69mg · 30% DV
Selenium
9µg · 16% DV
Phosphorus
99mg · 14% DV
Copper
0.11mg · 12% DV
Sodium
186mg · 8% DV
Potassium ⭐
87mg · 3% DV
Wholegrain cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wholegrain cracker
To burn the 129 calories in 4 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 Wholegrain cracker?
A wholegrain cracker is a thin, crisp baked snack made mainly with wholegrain wheat flour. It may be plain or seasoned, with a lightly toasted flavour and a dry, crunchy bite. Across many English-speaking households, it is eaten between meals or served on a snack board with cheese, hummus, or sliced vegetables; it also works as a crisp base for simple toppings.
Its whole grains contribute fibre, making it a more substantial choice than many refined-flour crackers. There are 8.5 g of fibre per 100 g. For an easy, balanced snack, pair a few crackers with fresh produce or a protein-rich topping, and check the pack if you are comparing varieties, as salt and added fat can differ.
How Nutritious Is Wholegrain cracker?
Nutrient density
Medium
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 Wholegrain 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 Wholegrain cracker Contain Allergens?
Contains these allergens:
Which Diets Is Wholegrain 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
Wholegrain cracker Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 25.5:1
Above the ideal 4:1 (25.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.