Grains And Cereals • Deep Nutrition Analytics
Crackers, melba toast, rye (includes pumpernickel)
Crackers, melba toast, rye (includes pumpernickel) is a grains and cereals providing 390 kcal per 100g serving, primarily fueled by carbohydrates (77.3g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Selenium at 70% of the standard daily value (38.7 µg). A higher calorie density (3.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 11.6 g
- Carbohydrates
- 77.3 g
- Fat
- 3.4 g
- Fiber
- 8 g
Carbohydrate Quality & Sustained Energy
Crackers, melba toast, rye (includes pumpernickel) delivers 77.3g of carbohydrates balanced with 8g of fiber, yielding 69.3g 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 | 1630 kJ |
| Fiber, total dietary | 8 g |
| Protein | 11.6 g |
| Total lipid (fat) | 3.4 g |
| Carbohydrate, by difference | 77.3 g |
| Energy | 389 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 38.7 µg |
| Copper | 0.4 mg |
| Sodium | 899 mg |
| Manganese | 0.7 mg |
| Iron | 3.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 39 mg |
| Phosphorus, P | 183 mg |
| Sodium, Na | 899 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 0.7 mg |
| Calcium, Ca | 78 mg |
| Potassium, K | 193 mg |
| Zinc, Zn | 1.4 mg |
| Selenium, Se | 38.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 129 µg |
| Folate, total | 85 µg |
| Folic acid | 63 µg |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.3 mg |
| Ash | 2.9 g |
| Folate, food | 22 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.4 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.3 g |
| Alanine | 0.4 g |
| Glutamic acid | 3.5 g |
| Glycine | 0.4 g |
| Proline | 1.2 g |
| Fatty acids, total saturated | 0.5 g |
| Niacin | 4.7 mg |
| Pantothenic acid | 0.5 mg |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.9 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| Isoleucine | 0.4 g |
| Leucine | 0.8 g |
| Lysine | 0.3 g |
| Cystine | 0.2 g |
| Valine | 0.5 g |
| Arginine | 0.5 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.6 g |
| Serine | 0.6 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 0.9 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.1 g |
| Water | 4.9 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 3.7 mg of dietary iron (20% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- toast5 g
- oz14 g
Compare Crackers, melba toast, rye (includes pumpernickel) with Category Peers
Crackers, melba toast, plain vs Crackers, melba toast, rye (includes pumpernickel)
Compared to Crackers, melba toast, plain, Crackers, melba toast, rye (includes pumpernickel) has 27% more fiber and 0% higher calories per 100g.
Crackers, melba toast, plain, without salt vs Crackers, melba toast, rye (includes pumpernickel)
Compared to Crackers, melba toast, plain, without salt, Crackers, melba toast, rye (includes pumpernickel) has 27% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, melba toast, rye (includes pumpernickel)?
A standard 100-gram serving of Crackers, melba toast, rye (includes pumpernickel) contains 390 calories (1632 kJ), alongside 11.6g of protein, 77.3g of carbohydrates, and 3.4g of fat.
In common serving sizes:- 5g (toast): ~20 kcal
- 14g (oz): ~55 kcal
Is Crackers, melba toast, rye (includes pumpernickel) suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 69.3g of net carbs per 100g (77.3g total carbs minus 8g fiber), consuming Crackers, melba toast, rye (includes pumpernickel) will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, melba toast, rye (includes pumpernickel)?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, melba toast, rye (includes pumpernickel) are:
- Selenium: 38.7 µg (70% of your daily value)
- Copper: 0.401 mg (45% of your daily value)
- Sodium: 899 mg (39% 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 174978).