USDA Standard Reference · Baked Products
Crackers, whole-wheat, reduced fat
According to USDA FoodData Central (FDC ID 167933, data refreshed August 2026), nutrition facts per 100g, sourced verbatim.
- 416
- Calorieshigh density
- 11.3g
- Proteinhigh · 23% DV
- 75.5g
- Carbshigh · 27% DV
- 7.6g
- Fatgood source · 10% DV
Crackers, whole-wheat, reduced fat contains 416 calories per 100g according to USDA FoodData Central. It has 11.3g of protein, 7.6g of fat, and 75.5g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed August 2026.
- More protein than 54% of USDA whole foods
The verdict
Crackers, whole-wheat, reduced fat is fiber-rich, with 10.9g of dietary fiber per 100g.
- 11.3g
- protein per 100g
- Top 46%
- protein vs USDA whole foods
- 416
- calories per 100g
- 10.9g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Crackers, whole-wheat, reduced fat contains 416 calories per 100g, according to the USDA FoodData Central database. It provides 11.3g of protein, 7.6g of fat, and 75.5g of carbohydrates per 100g. Dietary fiber: 10.9g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Crackers, whole-wheat, reduced fat is catalogued there as FDC ID 167933, a usda standard reference entry, in the "Baked Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Crackers, whole-wheat, reduced fat reads as good fiber source, high sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Baked Products group for context.
Nutritional Value at a Glance
Crackers, whole-wheat, reduced fat is a carbohydrate-dense food that can serve as a quick energy source.
At 39% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Note: at 745mg per 100g (32% of the 2,300mg daily limit), this food is relatively high in sodium. Those monitoring salt intake should factor this in.
Allergen indicators
Our text scan flagged these FDA Big 9 major-allergen indicators in this product's name and brand description:
- Wheat
Always verify with the physical package label. Our detection is a keyword scan over USDA-published product names and brand text, it is conservative-positive (flags likely allergens) but cannot guarantee completeness or accuracy. Manufacturers may reformulate without notice; consumers with anaphylaxis-risk allergies must rely on the FDA-mandated ingredient and allergen statement printed on the package itself.
Where the calories mostly come from
Values per 100g
Macro Breakdown
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Crackers, whole-wheat, reduced fat compares to Baked Products
Per 100 g, against the average across all baked products foods in USDA FoodData Central.
92% Higher in protein than 92% of baked products on record, a standout in its group.
Category averages computed live across the USDA Baked Products group. Compare against a specific food →
Where Crackers, whole-wheat, reduced fat ranks on protein
Its 11.3g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Crackers, whole-wheat, reduced fat vs every USDA reference food
USDA reference (whole) foods with a protein value
11 Top 46% higher than 54% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · August 2026
Where Crackers, whole-wheat, reduced fat sits among Baked Products
Plotted by protein and calorie percentile among the 515 Baked Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Read the chart as text
- Pillsbury Golden Layer Buttermilk Biscuits, Artificial Flavor, refrigerated dough: Protein percentile 41, Calorie percentile 35
- Bagels, wheat: Protein percentile 85, Calorie percentile 12
- Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry): Protein percentile 17, Calorie percentile 55
- Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: Protein percentile 80, Calorie percentile 82
- Crackers, standard snack-type, with whole wheat: Protein percentile 58, Calorie percentile 83
- Cookies, vanilla sandwich with creme filling, reduced fat: Protein percentile 19, Calorie percentile 70
- Bread, rye: Protein percentile 68, Calorie percentile 15
- Cake, white, dry mix, special dietary (includes lemon-flavored): Protein percentile 7, Calorie percentile 60
- Cookies, oatmeal, commercially prepared, soft-type: Protein percentile 43, Calorie percentile 64
- Crackers, wheat, sandwich, with cheese filling: Protein percentile 82, Calorie percentile 93
- Muffins, blueberry, prepared from recipe, made with low fat (2%) milk: Protein percentile 48, Calorie percentile 27
- Pie, vanilla cream, prepared from recipe: Protein percentile 27, Calorie percentile 26
- Pie crust, cookie-type, prepared from recipe, graham cracker, chilled: Protein percentile 18, Calorie percentile 90
- Tortillas, ready-to-bake or -fry, corn, without added salt: Protein percentile 39, Calorie percentile 4
- Bread, chapati or roti, whole wheat, commercially prepared, frozen: Protein percentile 63, Calorie percentile 34
- Cookies, chocolate, made with rice cereal: Protein percentile 9, Calorie percentile 75
- Bread, cornbread, dry mix, enriched (includes corn muffin mix): Protein percentile 53, Calorie percentile 67
- Bread, sticks, plain: Protein percentile 94, Calorie percentile 65
- Cookies, butter, commercially prepared, enriched: Protein percentile 43, Calorie percentile 85
- Cookies, sugar, commercially prepared, regular (includes vanilla): Protein percentile 33, Calorie percentile 83
- Doughnuts, cake-type, plain, sugared or glazed: Protein percentile 31, Calorie percentile 71
- Pie, banana cream, prepared from mix, no-bake type: Protein percentile 10, Calorie percentile 12
- Sweet rolls, cinnamon, commercially prepared with raisins: Protein percentile 45, Calorie percentile 52
- Crackers, saltines, unsalted tops (includes oyster, soda, soup): Protein percentile 76, Calorie percentile 74
- Crackers, whole-wheat, reduced fat: Protein percentile 92, Calorie percentile 66
Read the chart
Crackers, whole-wheat, reduced fat ranks at the 92nd percentile for protein and the 66th percentile for calories among Baked Products foods (n=515).
- Pillsbury Golden Layer Buttermilk Biscuits, Artificial Flavor, refrigerated dough: 41st protein percentile, 35th calorie percentile
- Bagels, wheat: 85th protein percentile, 12th calorie percentile
- Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry): 17th protein percentile, 55th calorie percentile
- Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: 80th protein percentile, 82nd calorie percentile
- Crackers, standard snack-type, with whole wheat: 58th protein percentile, 83rd calorie percentile
- Cookies, vanilla sandwich with creme filling, reduced fat: 19th protein percentile, 70th calorie percentile
- Bread, rye: 68th protein percentile, 15th calorie percentile
- Cake, white, dry mix, special dietary (includes lemon-flavored): 7th protein percentile, 60th calorie percentile
- Cookies, oatmeal, commercially prepared, soft-type: 43rd protein percentile, 64th calorie percentile
- Crackers, wheat, sandwich, with cheese filling: 82nd protein percentile, 93rd calorie percentile
- Muffins, blueberry, prepared from recipe, made with low fat (2%) milk: 48th protein percentile, 27th calorie percentile
- Pie, vanilla cream, prepared from recipe: 27th protein percentile, 26th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 75.5 G | 27% |
| Energy | 416 KCAL | |
| Fiber, total dietary | 10.9 G | 39% |
| Protein | 11.3 G | 23% |
| Total Sugars | 1.2 G | |
| Total lipid (fat) | 7.6 G | 10% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 3.0 G | |
| Caffeine | 0 MG | |
| Energy | 1739.0 kJ | |
| Fructose | 0.00 G | |
| Galactose | 0.00 G | |
| Glucose | 0.32 G | |
| Lactose | 0.00 G | |
| Maltose | 0.00 G | |
| Starch | 61.1 G | |
| Sucrose | 0.90 G | |
| Theobromine | 0 MG | |
| Water | 2.6 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 30 MG | |
| Folate, DFE | 30.0 UG | |
| Folate, food | 30.0 UG | |
| Folate, total | 30.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 5 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (Dihydrophylloquinone) | 0.0 UG | |
| Vitamin K (Menaquinone-4) | 0.0 UG | |
| Vitamin K (phylloquinone) | 12.5 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 39 MG | 3% |
| Iron, Fe | 4 MG | 20% |
| Potassium, K | 373 MG | 8% |
| Sodium, Na | 745 MG | 32% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 0.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 120 MG | |
| Manganese, Mn | 2 MG | |
| Phosphorus, P | 364 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 14.1 UG | |
| Vitamin A, IU | 0 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 3 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 1.1 G | 5% |
| Fatty acids, total trans | 0.10 G | |
| Fatty acids, total monounsaturated | 1.6 G | |
| Fatty acids, total polyunsaturated | 3.6 G | |
| Fatty acids, total trans-monoenoic | 0.08 G | |
| Fatty acids, total trans-polyenoic | 0.01 G | |
| MUFA 14:1 | 0.00 G | |
| MUFA 16:1 | 0.01 G | |
| MUFA 16:1 c | 0.01 G | |
| MUFA 17:1 | 0.00 G | |
| MUFA 18:1 | 1.6 G | |
| MUFA 18:1 c | 1.5 G | |
| MUFA 20:1 | 0.02 G | |
| MUFA 22:1 | 0.00 G | |
| MUFA 22:1 c | 0.00 G | |
| MUFA 24:1 c | 0.00 G | |
| PUFA 18:2 | 3.2 G | |
| PUFA 18:2 CLAs | 0.00 G | |
| PUFA 18:2 n-6 c,c | 3.1 G | |
| PUFA 18:3 | 0.40 G | |
| PUFA 18:3 n-6 c,c,c | 0.01 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:2 n-6 c,c | 0.00 G | |
| PUFA 20:3 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.01 G | |
| SFA 15:0 | 0.00 G | |
| SFA 16:0 | 0.73 G | |
| SFA 17:0 | 0.01 G | |
| SFA 18:0 | 0.27 G | |
| SFA 20:0 | 0.02 G | |
| SFA 22:0 | 0.02 G | |
| SFA 24:0 | 0.01 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G | |
| TFA 16:1 t | 0.00 G | |
| TFA 18:1 t | 0.08 G | |
| TFA 18:2 t not further defined | 0.01 G | |
| TFA 22:1 t | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.45 G | |
| Arginine | 0.53 G | |
| Aspartic acid | 0.61 G | |
| Cystine | 0.24 G | |
| Glutamic acid | 3.4 G | |
| Glycine | 0.48 G | |
| Histidine | 0.27 G | |
| Isoleucine | 0.39 G | |
| Leucine | 0.78 G | |
| Lysine | 0.31 G | |
| Methionine | 0.19 G | |
| Phenylalanine | 0.52 G | |
| Proline | 1.1 G | |
| Serine | 0.52 G | |
| Threonine | 0.34 G | |
| Tryptophan | 0.16 G | |
| Tyrosine | 0.20 G | |
| Valine | 0.51 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 194.0 UG | |
| MUFA 15:1 | 0.00 G | |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.39 G | |
| PUFA 20:3 n-3 | 0.00 G | |
| PUFA 20:3 n-6 | 0.00 G | |
| PUFA 22:4 | 0.00 G | |
| Tocopherol, beta | 0 MG | |
| Tocopherol, delta | 1 MG | |
| Tocopherol, gamma | 4 MG | |
| Tocotrienol, alpha | 0 MG | |
| Tocotrienol, beta | 0 MG | |
| Tocotrienol, delta | 0 MG | |
| Tocotrienol, gamma | 0 MG |
Key takeaways
- Crackers, whole-wheat, reduced fat delivers 11.3g of protein per 100g, more than 54% of USDA whole foods. See the protein ranking
- It carries 416 calories per 100g - about at or above the baked products average of 360. Compare baked products
- Based on its per-100g profile, it fits good fiber source, high sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Cookies, gingersnaps
Cake, pudding-type, carrot, dry mix
Doughnuts, cake-type, chocolate, sugared or glazed
Ice cream cones, cake or wafer-type
Bread, cornbread, dry mix, enriched (includes corn muffin mix)
Bread, cornbread, dry mix, unenriched (includes corn muffin mix)
→ Compare Crackers, whole-wheat, reduced fat side-by-side with Cookies and Cake
Similar Protein Content
Other foods in Baked Products closest to 11.3g protein per 100g, useful for protein-matched substitutions.
Bread, oat bran, toasted
Bread, chapati or roti, plain, commercially prepared
Crackers, gluten-free, multi-seeded and multigrain
Crackers, standard snack-type, sandwich, with peanut butter filling
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted
Compare beyond this food group
Nationwide peers by calories & protein
Two USDA FDC-derived comparison paths for Crackers, whole-wheat, reduced fat: nearest calories and nearest protein among indexable foods outside Baked Products (sr_legacy / foundation, calories ≥50 kcal or protein ≥5 g per 100 g). Same-group calorie and protein swaps stay in the sections above.
Similar calories (other groups)
Nearest indexable foods by kcal/100 g. This record: 416 kcal.
Similar protein (other groups)
Nearest indexable foods by protein g/100 g. This record: 11.3g.
- Candies, REESE'S BITES Δ 0.0 g protein 11.3g521 kcal
- Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise Δ 0.0 g protein 11.3g226 kcal
- PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust Δ 0.0 g protein 11.3g248 kcal
- Bologna, chicken, pork, beef Δ 0.0 g protein 11.3g272 kcal
Frequently Asked Questions
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More in This Category
Other foods in Baked Products
Nutrition Guides
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Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 167933) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Download this food's nutrition facts as CSV (same per-100g USDA label nutrients shown above; CC0 basis, attribute GetFoodFacts + USDA FDC).
Data provenance
How this page is sourced
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. Read our editorial standards and corrections policy, the methodology behind these numbers, or report a data error. Data current as of August 2026.