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Whole Wheat Crackers

Whole Wheat Crackers

Everyday

Whole wheat crackers are a baked snack made primarily from whole grain wheat flour, retaining the bran and germ for higher fiber content compared to refined flour varieties. These crackers typically offer a hearty, nutty flavor and crisp texture, often featuring visible grain particles or seeds. As a complex carbohydrate source, they provide more sustained energy release than regular crackers while being commonly used as a base for healthy toppings like nut butters or hummus. Many varieties are fortified with additional nutrients like iron and B vitamins to enhance their nutritional profile.

Macro Impact

A 5 cracker serving contains 128 calories, 3g protein, 21g carbs, and 4g fat.

Calorie Burn

How long would it take to burn off 128 calories?
Walking3.5 mph, moderate pace
30 min
YogaModerate effort, gentle pace
22 min
SwimmingModerate effort, freestyle
16 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size5 cracker (30 g)
Amount per serving
Calories128
% Daily Value*
Total Fat4g
5%
Saturated Fat0.6g
3%
Trans Fat0.1g
Polyunsaturated Fat2g
Monounsaturated Fat1.0g
Cholesterol0mg
0%
Sodium225mg
10%
Total Carbohydrate21g
8%
Dietary Fiber3g
11%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium11mg
1%
Iron1mg
6%
Potassium104mg
2%

* 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
21 / 275 g
8%
Fiber
3 / 28 g
11%
Sugars
0 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
0 g
Fat
Total Fat
4 / 78 g
5%
Monounsaturated
1 / 31 g
3%
Polyunsaturated
2 / 23 g
9%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
2 / 19 g
10%
Omega 9
1 g
Protein
Protein
3 / 80 g
4%
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
4%
Phenylalanine
0 / 2 g
7%
Threonine
0 / 1 g
8%
Tryptophan
0 / 0 g
13%
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
5%
Riboflavin, B2
0 / 1 mg
1%
Niacin, B3
1 / 15 mg
9%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
4%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
8 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
8 / 105 mcg
8%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
14%
Iron
1 / 13 mg
8%
Magnesium
33 / 370 mg
9%
Manganese
1 / 2 mg
31%
Phosphorous
99 / 700 mg
14%
Potassium
104 / 3k mg
3%
Selenium
3 / 55 mcg
6%
Sodium
225 / 2.3k mg
10%
Zinc
1 / 10 mg
8%
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
1 g
Caffeine
0 mg
Choline
8 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, whole-wheat. USDA Standard Reference, Legacy. Food ID 172749.
  2. 2.Cracker, whole-wheat. Canadian Nutrient File. Food ID 3878.

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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