Grains And Cereals • Deep Nutrition Analytics
Crackers, cheese, regular
As a recognized grains and cereals, Crackers, cheese, regular delivers 488 calories per 100g, with energy primarily anchored by balanced macronutrients (488 kcal) to support daily activity. It contributes substantial micronutrient density, highlighted by Sodium at 42% of the standard daily value (973 mg). While caloric density is concentrated at 4.9 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 10.9 g
- Carbohydrates
- 59.4 g
- Fat
- 22.7 g
- Fiber
- 2.3 g
Carbohydrate Quality & Sustained Energy
Crackers, cheese, regular delivers 59.4g of carbohydrates balanced with 2.3g of fiber, yielding 57.1g 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 | 10.9 g |
| Energy | 2040 kJ |
| Fiber, total dietary | 2.3 g |
| Total lipid (fat) | 22.7 g |
| Carbohydrate, by difference | 59.4 g |
| Energy | 489 kcal |
| Total Sugars | 4.5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 973 mg |
| Iron | 4.9 mg |
| Selenium | 13.5 µg |
| Manganese | 0.6 mg |
| Phosphorus | 200 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.3 µg |
| Vitamin K (phylloquinone) | 9.4 µg |
| Vitamin A, IU | 156 IU |
| Vitamin A, RAE | 17 µg |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin D (D2 + D3), International Units | 1 IU |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 200 mg |
| Sodium, Na | 973 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.6 mg |
| Calcium, Ca | 136 mg |
| Potassium, K | 156 mg |
| Zinc, Zn | 1.2 mg |
| Selenium, Se | 13.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 8.7 mg |
| Cryptoxanthin, beta | 17 µg |
| Thiamin | 0.6 mg |
| Riboflavin | 0.3 mg |
| Tocopherol, delta | 3.4 mg |
| Tocotrienol, gamma | 0.4 mg |
| Tocotrienol, delta | 0.1 mg |
| Ash | 3.4 g |
| Starch | 52.6 g |
| Fructose | 0.4 g |
| Retinol | 11 µg |
| Carotene, beta | 63 µg |
| Cholesterol | 3 mg |
| Fatty acids, total trans | 0.5 g |
| Fatty acids, total saturated | 5.3 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.1 g |
| SFA 22:0 | 0.1 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 24:1 c | 0 g |
| MUFA 18:1 c | 5.2 g |
| PUFA 18:2 n-6 c,c | 9.3 g |
| MUFA 22:1 c | 0 g |
| Fatty acids, total trans-monoenoic | 0.5 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.7 g |
| PUFA 22:4 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 5.7 g |
| Fatty acids, total polyunsaturated | 10.1 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0.4 g |
| TFA 22:1 t | 0 g |
| TFA 18:2 t not further defined | 0.1 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0.1 g |
| Glucose | 0.3 g |
| Maltose | 3.8 g |
| Water | 3.5 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 3.5 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.1 g |
| MUFA 18:1 | 5.7 g |
| PUFA 18:2 | 9.4 g |
| PUFA 18:3 | 0.7 g |
| PUFA 20:4 | 0 g |
| Betaine | 39.7 mg |
| Lutein + zeaxanthin | 34 µg |
| Tocopherol, beta | 0.4 mg |
| Tocopherol, gamma | 10.5 mg |
| Tocotrienol, alpha | 0.4 mg |
| Tocotrienol, beta | 1.1 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.5 mg |
| PUFA 20:3 n-6 | 0 g |
| Folate, total | 152 µg |
| Folic acid | 127 µg |
| Folate, DFE | 241 µg |
| 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 |
| Folate, food | 25 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| 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 |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.9 mg of dietary iron (27% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup, bite size62 g
- cracker (1" square)1 g
- snack stick2 g
- cup, crushed72 g
- oz14 g
Compare Crackers, cheese, regular with Category Peers
Crackers, cheese, sandwich-type with cheese filling vs Crackers, cheese, regular
Compared to Crackers, cheese, sandwich-type with cheese filling, Crackers, cheese, regular has 22% more protein and 0% lower calories per 100g.
Crackers, cheese, regular vs Crackers, standard snack-type, sandwich, with peanut butter filling
Compared to Crackers, standard snack-type, sandwich, with peanut butter filling, Crackers, cheese, regular has 5% less protein and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, cheese, regular?
A standard 100-gram serving of Crackers, cheese, regular contains 488 calories (2042 kJ), alongside 10.9g of protein, 59.4g of carbohydrates, and 22.7g of fat.
In common serving sizes:- 62g (cup, bite size): ~303 kcal
- 1g (cracker (1" square)): ~5 kcal
- 2g (snack stick): ~10 kcal
Is Crackers, cheese, regular suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 57.1g of net carbs per 100g (59.4g total carbs minus 2.3g fiber), consuming Crackers, cheese, regular will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, cheese, regular?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, cheese, regular are:
- Sodium: 973 mg (42% of your daily value)
- Iron: 4.88 mg (27% of your daily value)
- Selenium: 13.5 µg (25% 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 174975).