Food guide

Wheat Cracker

Wheat Cracker is a staple grain, bread or cereal that supplies everyday energy.

Whole GrainsPlant-Based

Wheat Cracker, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of wheat cracker for fair comparison. Typical serving: 30 g — 137 kcal per 30 g serving.

Nutrition information for Wheat Cracker
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	457 kcal	137 kcal	100 kcal
Protein	7.3 g	2.2 g	1.6 g
Carbohydrate	70.7 g	21.2 g	15.5 g
Fat	16.3 g	4.9 g	3.6 g
Fibre	7 g	2.1 g	1.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of wheat cracker, with a typical serving and FDA Daily Value for adults.

Micronutrients for Wheat Cracker
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	1.6 mg	0.48 mg	11%
Vitamin K	14.2 µg	4.3 µg	12%
Thiamin	0.28 mg	0.084 mg	23%
Riboflavin	0.15 mg	0.045 mg	12%
Niacin	4 mg	1.2 mg	25%
Vitamin B6	0.24 mg	0.072 mg	14%
Folate	40 µg	12 µg	10%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.58 mg	0.17 mg	12%
Choline	27.2 mg	8.2 mg	5%
Minerals
Calcium	92 mg	27.6 mg	7%
Iron	2.6 mg	0.78 mg	14%
Magnesium	72 mg	21.6 mg	17%
Phosphorus	302 mg	90.6 mg	24%
Potassium	283 mg	84.9 mg	6%
Sodium	699 mg	210 mg	30%
Zinc	1.6 mg	0.48 mg	15%
Selenium	9.9 µg	3 µg	18%
Copper	0.27 mg	0.081 mg	30%
Manganese	1.5 mg	0.45 mg	65%

Source: USDA FoodData Central — Crackers, wheat, regular

% 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 wheat cracker?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Wheat Cracker is a staple grain, bread or cereal that supplies everyday energy.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Beans, Eggs, Vegetables.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.