Grains And Cereals • Deep Nutrition Analytics
Crackers, cheese, low sodium
Delivering 503 kcal per 100 grams, Crackers, cheese, low sodium functions as a grains and cereals with balanced macronutrients (503 kcal) driving its core energy contribution. It serves as a rich source of Vitamin B6, offering 33% of your recommended daily allowance (0.553 mg). A higher calorie density (5 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 10.1 g
- Carbohydrates
- 58.2 g
- Fat
- 25.3 g
- Fiber
- 2.4 g
Carbohydrate Quality & Sustained Energy
Crackers, cheese, low sodium delivers 58.2g of carbohydrates balanced with 2.4g of fiber, yielding 55.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 10.1 g |
| Fiber, total dietary | 2.4 g |
| Total lipid (fat) | 25.3 g |
| Carbohydrate, by difference | 58.2 g |
| Energy | 503 kcal |
| Energy | 2100 kJ |
| Total Sugars | 0.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B6 | 0.6 mg |
| Manganese | 0.6 mg |
| Iron | 4.8 mg |
| Copper | 0.2 mg |
| Sodium | 458 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin K (phylloquinone) | 11.2 µg |
| Vitamin A, IU | 156 IU |
| Vitamin A, RAE | 17 µg |
| Vitamin B-12 | 0.5 µg |
| Vitamin B-6 | 0.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.8 mg |
| Magnesium, Mg | 36 mg |
| Phosphorus, P | 218 mg |
| Sodium, Na | 458 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.6 mg |
| Calcium, Ca | 151 mg |
| Potassium, K | 106 mg |
| Zinc, Zn | 1.1 mg |
| Selenium, Se | 8.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 34 µg |
| Folic acid | 64 µg |
| Folate, total | 89 µg |
| Retinol | 11 µg |
| Carotene, beta | 63 µg |
| Cryptoxanthin, beta | 17 µg |
| Folate, DFE | 134 µg |
| Choline, total | 8.7 mg |
| Ash | 3.3 g |
| Thiamin | 0.6 mg |
| Riboflavin | 0.4 mg |
| Cholesterol | 13 mg |
| Folate, food | 25 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.3 g |
| Glutamic acid | 3 g |
| Glycine | 0.3 g |
| Proline | 1.1 g |
| Water | 3.1 g |
| Niacin | 4.7 mg |
| Pantothenic acid | 0.5 mg |
| Isoleucine | 0.4 g |
| Leucine | 0.7 g |
| Lysine | 0.4 g |
| Cystine | 0.2 g |
| Valine | 0.5 g |
| Arginine | 0.4 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.5 g |
| Serine | 0.5 g |
| SFA 4:0 | 0.3 g |
| SFA 6:0 | 0.1 g |
| SFA 10:0 | 0.2 g |
| SFA 16:0 | 4.7 g |
| SFA 18:0 | 3 g |
| MUFA 18:1 | 11.5 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.2 g |
| Fatty acids, total monounsaturated | 11.9 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| MUFA 16:1 | 0.3 g |
| Fatty acids, total saturated | 9.6 g |
| SFA 8:0 | 0.1 g |
| SFA 12:0 | 0.1 g |
| SFA 14:0 | 0.9 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.8 mg of dietary iron (26% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Nutrient Density Payload
Contains 8 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup Cheez-its62 g
- oz14 g
- gold fish1 g
- cup, crushed72 g
- cracker (1" square)1 g
Compare Crackers, cheese, low sodium with Category Peers
Cookies, peanut butter, refrigerated dough, baked vs Crackers, cheese, low sodium
Compared to Cookies, peanut butter, refrigerated dough, baked, Crackers, cheese, low sodium has 11% more protein and 0% higher calories per 100g.
Crackers, wheat, sandwich, with cheese filling vs Crackers, cheese, low sodium
Compared to Crackers, wheat, sandwich, with cheese filling, Crackers, cheese, low sodium has 23% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, cheese, low sodium?
A standard 100-gram serving of Crackers, cheese, low sodium contains 503 calories (2105 kJ), alongside 10.1g of protein, 58.2g of carbohydrates, and 25.3g of fat.
In common serving sizes:- 62g (cup Cheez-its): ~312 kcal
- 14g (oz): ~71 kcal
- 1g (gold fish): ~3 kcal
Is Crackers, cheese, low sodium suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 55.8g of net carbs per 100g (58.2g total carbs minus 2.4g fiber), consuming Crackers, cheese, low sodium will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, cheese, low sodium?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, cheese, low sodium are:
- Vitamin B6: 0.553 mg (33% of your daily value)
- Manganese: 0.629 mg (27% of your daily value)
- Iron: 4.77 mg (26% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175060).