USDA reference food · Baked Products
Crackers, whole-wheat, low salt
1 cup, crushed of crackers, whole-wheat, low salt (94 g) has 420 calories, 8g of protein, 16g of fat and 10g of fiber (USDA FoodData Central, SR Legacy, FDC 172823). It is one of 3 USDA descriptions of whole-wheat crackers.
FoodData Central 172823, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 8.8g
- more than 50% of 8,218 USDA reference foods
- Calories per 100 g
- 443
- more than 90% of reference foods
- Fiber per 100 g
- 10.5g
- more than 97% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 172823); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese2.1 mg in 1 cup, crushed (94 g), 92% of the Daily Value
- Copper0.4 mg in 1 cup, crushed (94 g), 46% of the Daily Value
- Niacin4.2 mg in 1 cup, crushed (94 g), 27% of the Daily Value
- Selenium14 µg in 1 cup, crushed (94 g), 25% of the Daily Value
- Phosphorus277 mg in 1 cup, crushed (94 g), 22% of the Daily Value
- Magnesium93 mg in 1 cup, crushed (94 g), 22% of the Daily Value
- Zinc2.0 mg in 1 cup, crushed (94 g), 18% of the Daily Value
- Thiamin0.2 mg in 1 cup, crushed (94 g), 16% of the Daily Value
- Vitamin B60.2 mg in 1 cup, crushed (94 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 172823), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 59% carbohydrate, 33% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 443 | 90% |
| Protein | 8.80 g | 50% |
| Total fat | 17.2 g | 81% |
| Carbohydrate | 68.6 g | 91% |
| Fiber | 10.5 g | 97% |
| Total sugars | 0.37 g | 40% |
| Sodium | 186 mg | 65% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (86)
The portion is 1 cup, crushed (94 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 8.27 g | 8.80 g | 17% |
| Total lipid (fat) | 16.2 g | 17.2 g | 21% |
| Carbohydrate, by difference | 64.5 g | 68.6 g | 23% |
| Ash | 2.54 g | 2.70 g | |
| Energy | 416 kcal | 443 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 2.54 g | 2.70 g | |
| Total Sugars | 0.35 g | 0.37 g | |
| Fiber, total dietary | 9.87 g | 10.5 g | 35% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 3.19 g | 3.39 g | 16% |
| Fatty acids, total monounsaturated | 5.53 g | 5.88 g | |
| Fatty acids, total polyunsaturated | 6.20 g | 6.60 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 47.0 mg | 50.0 mg | 4% |
| Iron, Fe | 2.90 mg | 3.08 mg | 16% |
| Magnesium, Mg | 93.1 mg | 99.0 mg | 22% |
| Phosphorus, P | 277 mg | 295 mg | 22% |
| Potassium, K | 279 mg | 297 mg | 6% |
| Sodium, Na | 175 mg | 186 mg | 8% |
| Zinc, Zn | 2.02 mg | 2.15 mg | 18% |
| Copper, Cu | 0.42 mg | 0.44 mg | 46% |
| Manganese, Mn | 2.11 mg | 2.25 mg | 92% |
| Selenium, Se | 13.8 µg | 14.7 µg | 25% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.81 mg | 0.86 mg | 5% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 168 µg | 179 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.19 mg | 0.20 mg | 16% |
| Riboflavin | 0.094 mg | 0.10 mg | 7% |
| Niacin | 4.25 mg | 4.52 mg | 27% |
| Pantothenic acid | 0.76 mg | 0.81 mg | |
| Vitamin B-6 | 0.17 mg | 0.18 mg | 10% |
| Folate, total | 26.3 µg | 28.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 25.6 mg | 27.2 mg | 5% |
| Vitamin K (phylloquinone) | 7.80 µg | 8.30 µg | 7% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 26.3 µg | 28.0 µg | |
| Folate, DFE | 26.3 µg | 28.0 µg | 7% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.13 g | 0.14 g | |
| Threonine | 0.24 g | 0.26 g | |
| Isoleucine | 0.31 g | 0.33 g | |
| Leucine | 0.56 g | 0.60 g | |
| Lysine | 0.23 g | 0.24 g | |
| Methionine | 0.13 g | 0.14 g | |
| Cystine | 0.19 g | 0.21 g | |
| Phenylalanine | 0.39 g | 0.42 g | |
| Tyrosine | 0.24 g | 0.26 g | |
| Valine | 0.38 g | 0.40 g | |
| Arginine | 0.39 g | 0.42 g | |
| Histidine | 0.19 g | 0.21 g | |
| Alanine | 0.30 g | 0.32 g | |
| Aspartic acid | 0.43 g | 0.46 g | |
| Glutamic acid | 2.64 g | 2.80 g | |
| Glycine | 0.34 g | 0.36 g | |
| Proline | 0.87 g | 0.92 g | |
| Serine | 0.39 g | 0.42 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.015 g | 0.016 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0028 g | 0.0030 g | |
| SFA 16:0 | 1.64 g | 1.74 g | |
| SFA 18:0 | 1.52 g | 1.62 g | |
| MUFA 18:1 | 5.52 g | 5.87 g | |
| PUFA 18:2 | 5.84 g | 6.22 g | |
| PUFA 18:3 | 0.35 g | 0.38 g | |
| PUFA 20:4 | 0.0019 g | 0.0020 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.011 g | 0.012 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 172823: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat whole-wheat crackers
USDA lists 3 preparations of whole-wheat crackers. The whole-wheat crackers page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in baked productscalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 97% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov