Grains And Cereals • Deep Nutrition Analytics
Crackers, whole-wheat
Delivering 428 kcal per 100 grams, Crackers, whole-wheat functions as a grains and cereals with carbohydrates (69.6g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Manganese at 93% of the standard daily value (2.15 mg). Despite a higher energy concentration (4.3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 10.6 g
- Carbohydrates
- 69.6 g
- Fat
- 14.1 g
- Fiber
- 10.3 g
Carbohydrate Quality & Sustained Energy
Crackers, whole-wheat delivers 69.6g of carbohydrates balanced with 10.3g of fiber, yielding 59.3g 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 |
|---|---|
| Protein | 10.6 g |
| Energy | 1790 kJ |
| Fiber, total dietary | 10.3 g |
| Total lipid (fat) | 14.1 g |
| Carbohydrate, by difference | 69.6 g |
| Energy | 427 kcal |
| Total Sugars | 1.2 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2.1 mg |
| Copper | 0.4 mg |
| Sodium | 800 mg |
| Magnesium | 110 mg |
| Phosphorus | 331 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (Dihydrophylloquinone) | 0.5 µg |
| Vitamin K (phylloquinone) | 27.2 µg |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 800 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 2.1 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 110 mg |
| Phosphorus, P | 331 mg |
| Calcium, Ca | 36 mg |
| Potassium, K | 345 mg |
| Zinc, Zn | 2.6 mg |
| Selenium, Se | 10.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 28 µg |
| Lutein + zeaxanthin | 179 µg |
| Tocopherol, delta | 2 mg |
| Thiamin | 0.2 mg |
| Riboflavin | 0 mg |
| Ash | 2.8 g |
| Starch | 57 g |
| Folate, food | 28 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.2 g |
| Alanine | 0.4 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.4 g |
| Proline | 1 g |
| Fatty acids, total trans | 0.2 g |
| Fatty acids, total saturated | 2.1 g |
| SFA 14:0 | 0 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0 g |
| MUFA 24:1 c | 0 g |
| MUFA 18:1 c | 3 g |
| PUFA 18:2 n-6 c,c | 6.1 g |
| MUFA 22:1 c | 0 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0.2 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.8 g |
| Sucrose | 0.9 g |
| Glucose | 0.3 g |
| Water | 2.9 g |
| Tocopherol, beta | 0.2 mg |
| Tocopherol, gamma | 7.5 mg |
| Tocotrienol, alpha | 0.3 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.8 mg |
| Choline, total | 27.2 mg |
| Folate, DFE | 28 µg |
| Isoleucine | 0.4 g |
| Leucine | 0.7 g |
| Lysine | 0.3 g |
| Cystine | 0.2 g |
| Valine | 0.5 g |
| Arginine | 0.5 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.5 g |
| Serine | 0.5 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.6 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 3.2 g |
| PUFA 18:2 | 6.1 g |
| PUFA 18:3 | 0.8 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 3.3 g |
| Fatty acids, total polyunsaturated | 6.9 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0.2 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 |
| Fatty acids, total trans-polyenoic | 0 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 110 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
- serving28 g
- cracker5 g
- crackers, Triscuits, regular size28 g
- oz14 g
- Triscuit Bits10 g
Compare Crackers, whole-wheat with Category Peers
Crackers, whole-wheat vs Cookies, oatmeal, soft, with raisins
Compared to Cookies, oatmeal, soft, with raisins, Crackers, whole-wheat has 212% more fiber and 1% lower calories per 100g.
Crackers, whole-wheat vs Archway Home Style Cookies, Dutch Cocoa
Compared to Archway Home Style Cookies, Dutch Cocoa, Crackers, whole-wheat has 296% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, whole-wheat?
A standard 100-gram serving of Crackers, whole-wheat contains 428 calories (1791 kJ), alongside 10.6g of protein, 69.6g of carbohydrates, and 14.1g of fat.
In common serving sizes:- 28g (serving): ~120 kcal
- 5g (cracker): ~20 kcal
- 28g (crackers, Triscuits, regular size): ~120 kcal
Is Crackers, whole-wheat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 59.3g of net carbs per 100g (69.6g total carbs minus 10.3g fiber), consuming Crackers, whole-wheat 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?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, whole-wheat are:
- Manganese: 2.15 mg (93% of your daily value)
- Copper: 0.42 mg (47% of your daily value)
- Sodium: 800 mg (35% 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 172749).