Crackers
Crisp baked wheat biscuits eaten with cheese, dips and soups.
Nutrition per 100 g
Standardised to 100 g of crackers for fair comparison. Typical serving: 5 crackers (30 g) — 130 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 433 kcal | 130 kcal | 100 kcal |
| Protein | 9.3 g | 2.8 g | 2.2 g |
| Carbohydrate | 70 g | 21 g | 16.2 g |
| Fat | 13.3 g | 4 g | 3.1 g |
| Fibre | 3.3 g | 1 g | 0.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of crackers, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Minerals | |||
| Calcium | 16 mg | 4.8 mg | 1% |
| Iron | 5.7 mg | 1.7 mg | 32% |
| Magnesium | 39 mg | 11.7 mg | 9% |
| Phosphorus | 145 mg | 43.5 mg | 12% |
| Potassium | 124 mg | 37.2 mg | 3% |
| Sodium | 665 mg | 200 mg | 29% |
| Zinc | 1.2 mg | 0.36 mg | 11% |
| Copper | 0.16 mg | 0.048 mg | 18% |
| Manganese | 0.63 mg | 0.19 mg | 27% |
Source: USDA FoodData Central — Crackers, snack, Goya Crackers
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat crackers?
- Long shelf life and easy portioning.
- Wholegrain and rye versions add fibre.
How to include it
- Serve with cheese, hummus or sardines rather than alone.
- Choose wholegrain or seeded varieties.
Things to consider
- Frequently high in salt and refined fat.
- Easy to eat well past a portion.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
- 389
- protein
- 8.3 g
- fibre
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Rye Bread
Dense, sour and more filling than wheat bread, with useful fibre per slice.
- kcal
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- kcal
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