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Whole Grain Cheese Crackers

Whole Grain Cheese Crackers

Everyday

Whole grain cheese crackers are a baked snack made with whole grain flour and real cheese, offering a more nutrient-dense alternative to traditional refined-flour versions. Their crisp texture and savory umami flavor come from natural cheese infusion, while the whole grains provide significantly more fiber and protein per serving compared to standard cheese crackers. Though lower in empty carbohydrates, they remain a processed food often containing moderate sodium and saturated fat levels.

Macro Impact

A 1 oz serving contains 115 calories, 3g protein, 16g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 115 calories?
Walking3.5 mph, moderate pace
27 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories115
% Daily Value*
Total Fat4g
6%
Saturated Fat0.9g
4%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat2g
Cholesterol4mg
1%
Sodium211mg
9%
Total Carbohydrate16g
6%
Dietary Fiber2g
6%
Total Sugars0g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0.4mcg
2%
Calcium36mg
3%
Iron1.0mg
5%
Potassium59mg
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
16 / 275 g
6%
Fiber
2 / 28 g
6%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
4 / 78 g
6%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
1 / 23 g
4%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
4 / 300 g
1%
Omega 3
0 / 5 g
2%
Omega 6
1 / 19 g
4%
Omega 9
2 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
7%
Leucine
0 / 3 g
7%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
5%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
8%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
7%
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
7%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
1 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
1%
Folate
29 / 400 mcg
7%
Vitamin A
3 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
3%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
36 / 1k mg
4%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
7%
Magnesium
19 / 370 mg
5%
Manganese
0 / 2 mg
0%
Phosphorous
74 / 700 mg
11%
Potassium
59 / 3k mg
2%
Selenium
11 / 55 mcg
21%
Sodium
211 / 2.3k mg
9%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
4 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, cheese, whole grain. USDA Standard Reference, Legacy. Food ID 174084.
  2. 2.Cracker, cheese, whole-grain. Canadian Nutrient File. Food ID 502489.

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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