Whole Grain Crackers Calories & Nutrition Facts
Portable whole grain snack providing fiber and complex carbohydrates for energy.
Quick answer
How many calories are in Whole Grain Crackers?
Whole Grain Crackers has 421 calories per 100g. A 1 oz serving (28g) has about 118 calories. It is a calorie-dense food, with most calories coming from carbs.
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Recipe total
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Source review
Whole Grain Crackers Source Review: Label Serving Size and Snack Portions
Reviewed May 17, 2026. This page treats whole grain crackers as packaged snacks where ounce portions and the product label are the practical tracking units.
- Whole grain crackers can still be calorie-dense because flour, oil, seeds, and serving size drive the final number.
- A one-ounce preset gives a better snack answer than relying only on 100g, which is several servings for many brands.
- Fiber, sodium, added sugar, and cracker count vary by brand, so label values should override the generic profile.
- FDA Nutrition Facts serving-size rules are especially relevant because crackers are normally tracked from package labels.
Practical Portion Guide for Whole Grain Crackers
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz serving (28g) | 118 kcal | 2.8g | 18.8g | 16.8g | 3.9g |
| 5 crackers (16g) | 67 kcal | 1.6g | 10.7g | 9.6g | 2.2g |
| 2 oz snack plate (56g) | 236 kcal | 5.6g | 37.5g | 33.6g | 7.8g |
| 100g reference | 421 kcal | 10.0g | 67.0g | 60.0g | 14.0g |
The label serving matters. Crackers are calorie-dense by weight, and a casual plate can become several servings quickly.
% Daily Value: 1 oz serving (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz serving (28g) | % DV |
|---|---|---|---|---|
| Protein | 10g | 20% | 2.8g | 6% |
| Dietary fiber | 7g | 25% | 2g | 7% |
| Total carbohydrate | 67g | 24% | 18.8g | 7% |
| Total fat | 14g | 18% | 3.9g | 5% |
| Sodium | 630mg | 27% | 176mg | 8% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 67 (Medium)
How Whole Grain Crackers Fits Into a Diet
Whole grain crackers work best as a measured crunchy snack base for cheese, tuna, hummus, nut butter, cottage cheese, or vegetables.
Pair crackers with protein or high-volume foods so the snack is more filling than crackers alone.
Brands differ in oil, flour blend, added sugar, sodium, fiber, and cracker size, so packaged labels should override the generic reference.
Plan Around Whole Grain Crackers
Compare Whole Grain Crackers With Similar Grains & Cereals
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Whole Grain Crackers | 421 kcal | 10g | 67g | 14g | 7g |
| White Rice (Cooked) | 130 kcal | 2.7g | 28g | 0.3g | 0.4g |
| Oats (Rolled) | 389 kcal | 17g | 66g | 7g | 11g |
| Whole Wheat Bread | 247 kcal | 13g | 41g | 3.4g | 7g |
| Pasta (Cooked, Whole Wheat) | 124 kcal | 5g | 25g | 0.5g | 3.2g |
| Quinoa (Cooked) | 120 kcal | 4.4g | 22g | 1.9g | 2.8g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Whole Grain Crackers: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Whole Grain Crackers high in protein?
Whole Grain Crackers has 10g protein per 100g, which is 20% of the 50g FDA Daily Value. 1 oz serving (28g) supplies about 2.8g, or 6% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
How many calories are in Whole Grain Crackers?
Whole Grain Crackers contains 421 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 40 calories from protein, 268 calories from carbohydrates, and 126 calories from fat; these estimates may not add up exactly to the listed total.
Is Whole Grain Crackers good for weight loss?
Whole Grain Crackers is calorie-dense at 421 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Whole Grain Crackers?
Whole Grain Crackers contains 10g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Whole Grain Crackers?
Track Whole Grain Crackers by grams when precision matters. A practical starting point is 1 oz serving (28g), which is about 118 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Whole Grain Crackers keto-friendly?
Whole Grain Crackers is not ideal for strict keto diets due to its 67g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Whole Grain Crackers good for diabetics?
People with diabetes should use caution with Whole Grain Crackers, which has a listed glycemic index of 67. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Whole Grain Crackers?
Calorique's food profile lists vitamins B1, B3, B6, Folate and minerals including Manganese, Selenium, Iron, Phosphorus for Whole Grain Crackers. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Whole Grain Crackers?
Calorique standardizes Whole Grain Crackers nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
White Rice (Cooked)
130 cal · 2.7g protein per 100g
Oats (Rolled)
389 cal · 17g protein per 100g
Whole Wheat Bread
247 cal · 13g protein per 100g
Pasta (Cooked, Whole Wheat)
124 cal · 5g protein per 100g
Quinoa (Cooked)
120 cal · 4.4g protein per 100g
Brown Rice (Cooked)
112 cal · 2.6g protein per 100g
Barley (Cooked)
123 cal · 2.3g protein per 100g
Corn (Sweet, Cooked)
86 cal · 3.2g protein per 100g