Grains And Cereals • Deep Nutrition Analytics
Crackers, whole-wheat, reduced fat
As a recognized grains and cereals, Crackers, whole-wheat, reduced fat delivers 416 calories per 100g, with energy primarily anchored by carbohydrates (75.5g) to support daily activity. It contributes substantial micronutrient density, highlighted by Manganese at 99% of the standard daily value (2.28 mg). A higher calorie density (4.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 11.3 g
- Carbohydrates
- 75.5 g
- Fat
- 7.6 g
- Fiber
- 10.9 g
Carbohydrate Quality & Sustained Energy
Crackers, whole-wheat, reduced fat delivers 75.5g of carbohydrates balanced with 10.9g of fiber, yielding 64.6g 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 | 1740 kJ |
| Carbohydrate, by difference | 75.5 g |
| Energy | 416 kcal |
| Total Sugars | 1.2 g |
| Total lipid (fat) | 7.6 g |
| Protein | 11.3 g |
| Fiber, total dietary | 10.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2.3 mg |
| Copper | 0.4 mg |
| Sodium | 745 mg |
| Magnesium | 120 mg |
| Phosphorus | 364 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin K (phylloquinone) | 12.5 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 745 mg |
| Calcium, Ca | 39 mg |
| Potassium, K | 373 mg |
| Zinc, Zn | 3 mg |
| Selenium, Se | 14.1 µg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 120 mg |
| Phosphorus, P | 364 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 2.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, food | 30 µg |
| Folate, total | 30 µg |
| Lutein + zeaxanthin | 194 µg |
| Choline, total | 29.5 mg |
| Folate, DFE | 30 µg |
| Fatty acids, total trans-polyenoic | 0 g |
| Water | 2.6 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.9 mg |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 1.6 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0.1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.7 g |
| SFA 18:0 | 0.3 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 1.6 g |
| PUFA 18:2 | 3.2 g |
| PUFA 18:3 | 0.4 g |
| Isoleucine | 0.4 g |
| Leucine | 0.8 g |
| Lysine | 0.3 g |
| Cystine | 0.2 g |
| Tocopherol, beta | 0.2 mg |
| Tocopherol, gamma | 4.5 mg |
| Tocotrienol, alpha | 0.3 mg |
| Sucrose | 0.9 g |
| Glucose | 0.3 g |
| Valine | 0.5 g |
| Arginine | 0.5 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.6 g |
| Serine | 0.5 g |
| Ash | 3 g |
| Starch | 61.1 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0 mg |
| Tocopherol, delta | 0.9 mg |
| Fatty acids, total trans | 0.1 g |
| Fatty acids, total saturated | 1.1 g |
| Tryptophan | 0.2 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.2 g |
| Alanine | 0.4 g |
| Glutamic acid | 3.4 g |
| Glycine | 0.5 g |
| Proline | 1.1 g |
| MUFA 18:1 c | 1.5 g |
| PUFA 18:2 n-6 c,c | 3.1 g |
| MUFA 22:1 c | 0 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.4 g |
| SFA 14:0 | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 120 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- cracker4 g
- serving29 g
- Triscuits, regular size29 g
Compare Crackers, whole-wheat, reduced fat with Category Peers
Crackers, whole-wheat, reduced fat vs Crackers, saltines (includes oyster, soda, soup)
Compared to Crackers, saltines (includes oyster, soda, soup), Crackers, whole-wheat, reduced fat has 289% more fiber and 1% lower calories per 100g.
Crackers, whole-wheat, reduced fat vs Ice cream cones, cake or wafer-type
Compared to Ice cream cones, cake or wafer-type, Crackers, whole-wheat, reduced fat has 263% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, whole-wheat, reduced fat?
A standard 100-gram serving of Crackers, whole-wheat, reduced fat contains 416 calories (1741 kJ), alongside 11.3g of protein, 75.5g of carbohydrates, and 7.6g of fat.
In common serving sizes:- 4g (cracker): ~17 kcal
- 29g (serving): ~121 kcal
- 29g (Triscuits, regular size): ~121 kcal
Is Crackers, whole-wheat, reduced fat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 64.6g of net carbs per 100g (75.5g total carbs minus 10.9g fiber), consuming Crackers, whole-wheat, reduced fat will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, whole-wheat, reduced fat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, whole-wheat, reduced fat are:
- Manganese: 2.28 mg (99% of your daily value)
- Copper: 0.447 mg (50% of your daily value)
- Sodium: 745 mg (32% 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 167933).