1 serving (45 grams) contains 198 calories, 4.0 grams of protein, 6.9 grams of fat, and 31.5 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
220.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 9% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 3.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 375 mg | 16% | |
| Total Carbohydrates | 35.0 g | 12% | |
| Dietary Fiber | 4.3 g | 15% | |
| Sugars | 4.2 g | ||
| protein | 4.5 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 32 mg | 2% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 157 mg | 3% | |
* 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
Source of Calories
About Whole wheat crackers
Whole wheat crackers are a type of snack made primarily from whole wheat flour, retaining all parts of the wheat grain, including the bran, germ, and endosperm. They originated as a wholesome alternative to refined flour crackers, offering a nutrient-dense option that aligns with traditional whole-grain-rich cuisines worldwide. These crackers are a good source of dietary fiber, complex carbohydrates, and key micronutrients like iron, magnesium, and B vitamins. Low in sugar and often made with minimal added fat, whole wheat crackers are a popular choice for health-conscious individuals looking for a convenient and nutritious snack option.
Health Benefits
- Rich in dietary fiber, whole wheat crackers support healthy digestion and may reduce the risk of constipation.
- Contain magnesium, which is essential for bone health, nerve function, and energy production.
- Provide B vitamins such as niacin and thiamin, which aid in energy metabolism and support brain health.
Dietary Considerations
Selection and Storage
Store whole wheat crackers in an airtight container in a cool, dry place to maintain freshness and prevent staleness.
Common Questions About Whole wheat crackers Nutrition
Are whole wheat crackers high in protein?
Whole wheat crackers are not particularly high in protein. On average, one serving (around 5 crackers or 30 grams) contains about 2-3 grams of protein. They are primarily a source of carbohydrates and fiber rather than protein.
Can I eat whole wheat crackers on a keto diet?
Whole wheat crackers are not suitable for a keto diet, as they are relatively high in carbohydrates. A single serving (30 grams) typically contains 18-20 grams of net carbs, which is too high for most keto meal plans that restrict carb intake to below 50 grams per day.
Are whole wheat crackers healthy?
Whole wheat crackers can be a healthy snack option as they are made from whole grains, which retain the bran and germ, providing fiber, B vitamins, and minerals like magnesium. However, some brands may contain added sugars, unhealthy fats, or excessive sodium, so it's important to read the ingredient list and choose a minimally processed option.
How many whole wheat crackers should I eat in one serving?
A standard serving size for whole wheat crackers is typically 5-7 crackers (approximately 30 grams). This portion provides around 120-140 calories, 2-3 grams of fiber, and is a good amount for snacking. Be mindful of portion sizes as they can add up quickly.
How do whole wheat crackers compare to regular crackers?
Whole wheat crackers are generally healthier than regular crackers made with refined white flour. They contain higher amounts of fiber (2-3 grams per serving compared to less than 1 gram in regular crackers) and more vitamins and minerals. They are also less likely to cause spikes in blood sugar levels due to their lower glycemic index.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Whole wheat crackers DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
