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High-Fiber Multigrain Crackers

High-Fiber Multigrain Crackers

Everyday

High-Fiber Multigrain Crackers are a baked snack combining whole grains like oats, rye, and quinoa with nutrient-dense seeds such as flax or chia. Their complex blend provides significantly more dietary fiber than traditional refined-flour crackers, supporting digestive health and offering sustained energy release through slow-digesting carbohydrates. The crisp texture and nutty flavor make them versatile for standalone snacking or pairing with cheeses and dips, while many varieties emphasize plant-based nutrients by excluding processed flours entirely.

Macro Impact

A 4 cracker serving contains 137 calories, 4g protein, 17g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 137 calories?
Walking3.5 mph, moderate pace
32 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
18 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size4 cracker (30 g)
Amount per serving
Calories137
% Daily Value*
Total Fat5g
7%
Saturated Fat1g
5%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium150mg
7%
Total Carbohydrate17g
6%
Dietary Fiber3g
11%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium15mg
1%
Iron1mg
7%
Potassium66mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
17 / 275 g
6%
Fiber
3 / 28 g
11%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
13 g
Fat
Total Fat
5 / 78 g
7%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
3 / 23 g
11%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
2 / 19 g
13%
Omega 9
2 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
10%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
11%
Threonine
0 / 1 g
10%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
12%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
5%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
1 / 30 mcg
3%
Cobalamin, B12
0 / 2 mcg
0%
Folate
11 / 400 mcg
3%
Vitamin A
3 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
15 / 1k mg
2%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
9%
Magnesium
12 / 370 mg
3%
Manganese
0 / 2 mg
15%
Phosphorous
30 / 700 mg
4%
Potassium
66 / 3k mg
2%
Selenium
6 / 55 mcg
11%
Sodium
150 / 2.3k mg
7%
Zinc
0 / 10 mg
3%
Chromium
1 / 30 mcg
2%
Molybdenum
3 / 45 mcg
7%
Iodine
2 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Crackers, multigrain. USDA Standard Reference, Legacy. Food ID 171838.
  2. 2.Crackers, gluten-free, multi-seeded and multigrain. USDA Standard Reference, Legacy. Food ID 174104.
  3. 3.Cracker, multigrain. Canadian Nutrient File. Food ID 502481.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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