Food · Baked Products

Rye crackers nutrition facts

A typical portion of rye crackers (1 cup, crushed; 61 g, wafers, plain) has 200 calories and 6g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 334 calories (wafers, plain) to 481 (sandwich-type with cheese filling).

Nutrition Facts

Serving size1 cup, crushed (61g)

AmountPortion

Amount per serving

Calories200

% Daily Value*

Total Fat 0.5g1%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 340mg15%

Total Carbohydrate 49g18%

Dietary Fiber 14g50%

Total Sugars <1g

Includes Added Sugars not declared

Protein 6g12%

Vitamin D 0mcg0%

Calcium 20mg2%

Iron 3.6mg20%

Potassium 300mg6%

* 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 for Crackers, rye, wafers, plain, scaled to the portion. Check the USDA record.

Protein per 100 g: 9.6g; more than 52% of 8,218 USDA reference foods
Calories per 100 g: 334; more than 77% of reference foods
Sodium per 100 g: 557mg; more than 85% of reference foods

1 cup, crushed weighs 61 g in USDA's record for Crackers, rye, wafers, plain (FDC 172744).

Where the calories come from: 87% carbohydrate, 2% fat and 10% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Manganese3.3 mg in 1 cup, crushed (61 g), 142% of the Daily Value
Copper0.3 mg in 1 cup, crushed (61 g), 31% of the Daily Value
Selenium15 µg in 1 cup, crushed (61 g), 26% of the Daily Value
Thiamin0.3 mg in 1 cup, crushed (61 g), 22% of the Daily Value
Magnesium74 mg in 1 cup, crushed (61 g), 18% of the Daily Value
Phosphorus204 mg in 1 cup, crushed (61 g), 16% of the Daily Value
Zinc1.7 mg in 1 cup, crushed (61 g), 16% of the Daily Value
Riboflavin0.2 mg in 1 cup, crushed (61 g), 14% of the Daily Value

Source: USDA FoodData Central (FDC 172744), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of rye crackers USDA describes

Sandwich-type with cheese filling has the most calories per 100 g (481); the fewest: Wafers, plain (334)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 3 USDA descriptions of rye crackers, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Crackers, rye, wafers, plain	334	9.6 g	0.9 g	557 mg
Crackers, rye, sandwich-type with cheese filling	481	9.2 g	22.3 g	1,044 mg
Crackers, rye, wafers, seasoned	381	9 g	9.2 g	887 mg

Every nutrient in this record (68)

The portion is 1 cup, crushed (61 g); % DV is for that portion.

Energy, macronutrients and sugars (13)

Nutrient	Per portion	Per 100 g	% DV
Protein	5.86 g	9.60 g	12%
Total lipid (fat)	0.55 g	0.90 g	1%
Carbohydrate, by difference	49.0 g	80.4 g	18%
Ash	2.50 g	4.10 g
Energy	204 kcal	334 kcal
Alcohol, ethyl	0 g	0 g
Water	3.05 g	5.00 g
Total Sugars	0.62 g	1.01 g
Fiber, total dietary	14.0 g	22.9 g	50%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.066 g	0.11 g	0%
Fatty acids, total monounsaturated	0.093 g	0.15 g
Fatty acids, total polyunsaturated	0.24 g	0.40 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	24.4 mg	40.0 mg	2%
Iron, Fe	3.62 mg	5.94 mg	20%
Magnesium, Mg	73.8 mg	121 mg	18%
Phosphorus, P	204 mg	334 mg	16%
Potassium, K	302 mg	495 mg	6%
Sodium, Na	340 mg	557 mg	15%
Zinc, Zn	1.71 mg	2.80 mg	16%
Copper, Cu	0.28 mg	0.46 mg	31%
Manganese, Mn	3.27 mg	5.37 mg	142%
Selenium, Se	14.5 µg	23.8 µg	26%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	1.22 µg	2.00 µg
Carotene, alpha	0.61 µg	1.00 µg
Vitamin E (alpha-tocopherol)	0.49 mg	0.80 mg	3%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	149 µg	245 µg
Vitamin C, total ascorbic acid	0.061 mg	0.10 mg	0%
Thiamin	0.26 mg	0.43 mg	22%
Riboflavin	0.18 mg	0.29 mg	14%
Niacin	0.96 mg	1.58 mg	6%
Pantothenic acid	0.35 mg	0.57 mg
Vitamin B-6	0.17 mg	0.27 mg	10%
Folate, total	27.4 µg	45.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	12.2 mg	20.0 mg	2%
Vitamin K (phylloquinone)	3.48 µg	5.70 µg	3%
Folic acid	0 µg	0 µg
Folate, food	27.4 µg	45.0 µg
Folate, DFE	27.4 µg	45.0 µg	7%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.00061 g	0.0010 g
SFA 16:0	0.062 g	0.10 g
SFA 18:0	0.0037 g	0.0060 g
MUFA 18:1	0.088 g	0.14 g
PUFA 18:2	0.21 g	0.35 g
PUFA 18:3	0.029 g	0.048 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0018 g	0.0030 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0024 g	0.0040 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 172744: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in rye crackers?

200 in 1 cup, crushed (61 g) of wafers, plain; 334 to 481 per 100 g across USDA's descriptions.

How much protein is in rye crackers?

6g in 1 cup, crushed; 9.6 g per 100 g.

How much sodium is in rye crackers?

340mg in 1 cup, crushed; 557 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov