Grains And Cereals • Deep Nutrition Analytics
Crackers, matzo, egg
Delivering 392 kcal per 100 grams, Crackers, matzo, egg functions as a grains and cereals with carbohydrates (78.6g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 50% DV of Selenium (27.7 µg) per 100g. A higher calorie density (3.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 12.3 g
- Carbohydrates
- 78.6 g
- Fat
- 2.1 g
- Fiber
- 2.8 g
Carbohydrate Quality & Sustained Energy
Crackers, matzo, egg delivers 78.6g of carbohydrates balanced with 2.8g of fiber, yielding 75.8g 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 |
|---|---|
| Energy | 1640 kJ |
| Fiber, total dietary | 2.8 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 78.6 g |
| Energy | 391 kcal |
| Protein | 12.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 27.7 µg |
| Manganese | 0.6 mg |
| Copper | 0.2 mg |
| Iron | 2.7 mg |
| Phosphorus | 148 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 13 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin A, IU | 42 IU |
| Vitamin C, total ascorbic acid | 0.1 mg |
| Vitamin B-12 | 0.2 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 40 mg |
| Potassium, K | 150 mg |
| Zinc, Zn | 0.7 mg |
| Iron, Fe | 2.7 mg |
| Sodium, Na | 21 mg |
| Manganese, Mn | 0.6 mg |
| Copper, Cu | 0.2 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 148 mg |
| Selenium, Se | 27.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 24 µg |
| Folate, food | 24 µg |
| Folate, DFE | 24 µg |
| Retinol | 13 µg |
| Isoleucine | 0.5 g |
| Leucine | 0.9 g |
| Lysine | 0.4 g |
| Cystine | 0.3 g |
| Valine | 0.5 g |
| Arginine | 0.5 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.7 g |
| Serine | 0.7 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 0.6 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.6 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Water | 6.4 g |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.4 mg |
| Ash | 0.6 g |
| Tryptophan | 0.2 g |
| Threonine | 0.4 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.4 g |
| Alanine | 0.5 g |
| Glutamic acid | 3.7 g |
| Glycine | 0.4 g |
| Proline | 1.3 g |
| Fatty acids, total saturated | 0.5 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| Riboflavin | 0.6 mg |
| Cholesterol | 83 mg |
| Thiamin | 0.8 mg |
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- oz14 g
- matzo28 g
Compare Crackers, matzo, egg with Category Peers
Crackers, matzo, egg vs Crackers, saltines, fat-free, low-sodium
Compared to Crackers, saltines, fat-free, low-sodium, Crackers, matzo, egg has 17% more protein and 0% higher calories per 100g.
Crackers, matzo, egg vs Crackers, matzo, egg and onion
Compared to Crackers, matzo, egg and onion, Crackers, matzo, egg has 44% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, matzo, egg?
A standard 100-gram serving of Crackers, matzo, egg contains 392 calories (1640 kJ), alongside 12.3g of protein, 78.6g of carbohydrates, and 2.1g of fat.
In common serving sizes:- 14g (oz): ~56 kcal
- 28g (matzo): ~110 kcal
Is Crackers, matzo, egg suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 75.8g of net carbs per 100g (78.6g total carbs minus 2.8g fiber), consuming Crackers, matzo, egg will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, matzo, egg?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, matzo, egg are:
- Selenium: 27.7 µg (50% of your daily value)
- Manganese: 0.6 mg (26% of your daily value)
- Copper: 0.155 mg (17% 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 172741).