Grains And Cereals • Deep Nutrition Analytics
Crackers, cheese, whole grain
Delivering 412 kcal per 100 grams, Crackers, cheese, whole grain functions as a grains and cereals with carbohydrates (57.3g) driving its core energy contribution. It serves as a rich source of Selenium, offering 73% of your recommended daily allowance (40.3 µg). While caloric density is concentrated at 4.1 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 9.6 g
- Carbohydrates
- 57.3 g
- Fat
- 16 g
- Fiber
- 6.4 g
Carbohydrate Quality & Sustained Energy
Crackers, cheese, whole grain delivers 57.3g of carbohydrates balanced with 6.4g of fiber, yielding 50.9g 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 |
|---|---|
| Total lipid (fat) | 16 g |
| Carbohydrate, by difference | 57.3 g |
| Energy | 412 kcal |
| Total Sugars | 0 g |
| Protein | 9.6 g |
| Energy | 1720 kJ |
| Fiber, total dietary | 6.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 40.3 µg |
| Sodium | 706 mg |
| Copper | 0.2 mg |
| Phosphorus | 264 mg |
| Iron | 3.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin D (D2 + D3), International Units | 3 IU |
| Vitamin B-6 | 0.2 mg |
| Vitamin A, IU | 110 IU |
| Vitamin A, RAE | 12 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin B-12 | 0.1 µg |
| Vitamin K (phylloquinone) | 3.9 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 128 mg |
| Potassium, K | 212 mg |
| Zinc, Zn | 1.8 mg |
| Selenium, Se | 40.3 µg |
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 68 mg |
| Phosphorus, P | 264 mg |
| Copper, Cu | 0.2 mg |
| Sodium, Na | 706 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 14.3 g |
| Lutein + zeaxanthin | 24 µg |
| Niacin | 5.1 mg |
| Choline, total | 14.5 mg |
| Folic acid | 62 µg |
| Folate, DFE | 146 µg |
| SFA 4:0 | 0.1 g |
| SFA 6:0 | 0.1 g |
| SFA 10:0 | 0.1 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.6 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 7.3 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.4 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 8 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| Ash | 2.8 g |
| Retinol | 8 µg |
| Carotene, beta | 44 µg |
| Cryptoxanthin, beta | 12 µg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.5 mg |
| Folate, total | 103 µg |
| Folate, food | 41 µg |
| Cholesterol | 16 mg |
| Fatty acids, total saturated | 3.2 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0.1 g |
| SFA 14:0 | 0.4 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0.5 g |
| SFA 17:0 | 0 g |
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Nutrient Density Payload
Contains 7 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- serving 55 pieces31 g
Compare Crackers, cheese, whole grain with Category Peers
Doughnuts, french crullers, glazed vs Crackers, cheese, whole grain
Compared to Doughnuts, french crullers, glazed, Crackers, cheese, whole grain has 433% more fiber and 0% higher calories per 100g.
Crackers, cheese, whole grain vs Doughnuts, cake-type, chocolate, sugared or glazed
Compared to Doughnuts, cake-type, chocolate, sugared or glazed, Crackers, cheese, whole grain has 191% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, cheese, whole grain?
A standard 100-gram serving of Crackers, cheese, whole grain contains 412 calories (1724 kJ), alongside 9.6g of protein, 57.3g of carbohydrates, and 16g of fat.
In common serving sizes:- 31g (serving 55 pieces): ~128 kcal
Is Crackers, cheese, whole grain suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 50.9g of net carbs per 100g (57.3g total carbs minus 6.4g fiber), consuming Crackers, cheese, whole grain will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, cheese, whole grain?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, cheese, whole grain are:
- Selenium: 40.3 µg (73% of your daily value)
- Sodium: 706 mg (31% of your daily value)
- Copper: 0.231 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 174084).