Whole grain cracker

Grain

Item Rating: 64/100

1 serving (30 grams) contains 120 calories, 2.0 grams of protein, 3.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		960
% Daily Value*
Total Fat		24 g	30%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1600.0 mg	69%
Total Carbohydrates		160.0 g	58%
	Dietary Fiber	16.0 g	57%
	Sugars	8.0 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		4.0 mg	22%
Potassium		400.0 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 216 cal (23.5%)

Protein: 64 cal (7.0%)

Carbs: 640 cal (69.6%)

About Whole grain cracker

Whole grain crackers are a popular snack made from whole grains such as wheat, oats, or rye, which retain all parts of the grain (bran, germ, and endosperm). Originating as a staple in Western diets, they are often included in modern cuisines worldwide for their convenient and nutrient-dense qualities. Whole grain crackers generally contain dietary fiber, B-vitamins, iron, magnesium, and other essential nutrients. They are lower in added sugars and fats compared to traditional crackers and can be a versatile option for quick snacks or base for toppings like fruits, vegetables, or spreads. They are considered a healthier alternative to refined grain products and are commonly consumed in balanced diets focused on heart and digestive health.

Health Benefits

• Supports digestive health due to high dietary fiber content (approx. 3-5 grams per serving).
• Provides sustained energy from complex carbohydrates present in whole grains.
• Rich in B-vitamins such as folate and niacin, which play a role in energy metabolism and red blood cell production.

Dietary Considerations

Allergens: Contains wheat, rye, oats, barley

Suitable for: Vegetarian, heart-healthy diet, low-fat diet

Not suitable for: Gluten-free diet, low-carb diet

Selection and Storage

Store in a cool, dry place in an airtight container to maintain crispness and freshness. Avoid exposure to moisture as this can lead to spoilage.

Common Questions About Whole grain cracker Nutrition

Are whole grain crackers high in protein?

Whole grain crackers are not typically high in protein. On average, a serving of 6 crackers (about 30g) contains 2-3 grams of protein. They are primarily a source of carbohydrates and fiber rather than a significant protein source.

Can I eat whole grain crackers on a keto diet?

Whole grain crackers are generally not compatible with a keto diet due to their higher carbohydrate content. A typical serving contains around 18-22 grams of carbs, which could take up a large portion of the daily carb limit for strict keto dieters.

What are the health benefits of whole grain crackers?

Whole grain crackers can be a healthy snack option as they provide fiber, which supports digestion and promotes a feeling of fullness. They may also contain key nutrients like iron, magnesium, and B vitamins, depending on the grains used. However, watch out for added sugars or high sodium content in some brands.

What is a recommended serving size of whole grain crackers?

The recommended serving size for whole grain crackers is typically about 6 crackers or 30g, depending on the brand. This portion provides around 120-140 calories, 2-3 grams of fiber, and a small amount of protein, making it a light and balanced snack.

How do whole grain crackers compare to regular crackers?

Whole grain crackers are generally healthier than regular crackers as they are made with whole grains, which contain more fiber, vitamins, and minerals. Regular crackers are often made with refined flour, providing fewer nutrients and less fiber. Always check the label for added sugars, unhealthy fats, or excess sodium in both options.

Data Sources & Scientific References