Food · Baked Products
Whole-wheat crackers nutrition facts
A typical portion of whole-wheat crackers (1 serving; 28 g, whole-wheat) has 120 calories and 3g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 416 calories (reduced fat) to 443 (low salt).
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 for Crackers, whole-wheat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 10.6g
- more than 54% of 8,218 USDA reference foods
- Calories per 100 g
- 427
- more than 90% of reference foods
- Sodium per 100 g
- 800mg
- more than 92% of reference foods
1 serving weighs 28 g in USDA's record for Crackers, whole-wheat (FDC 172749); across 2 records of whole-wheat crackers USDA weighs it at 28 to 29 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 62% carbohydrate, 28% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 172749), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of whole-wheat crackers USDA describes
Low salt has the most calories per 100 g (443); the fewest: Reduced fat (416)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Crackers, whole-wheat | 427 | 10.6 g | 14.1 g | 800 mg |
| Crackers, whole-wheat, reduced fat | 416 | 11.3 g | 7.6 g | 745 mg |
| Crackers, whole-wheat, low salt | 443 | 8.8 g | 17.2 g | 186 mg |
Every nutrient in this record (130)
The portion is 1 serving (28 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.96 g | 10.6 g | 6% |
| Total lipid (fat) | 3.96 g | 14.1 g | 5% |
| Carbohydrate, by difference | 19.5 g | 69.5 g | 7% |
| Ash | 0.78 g | 2.80 g | |
| Energy | 120 kcal | 427 kcal | |
| Starch | 16.0 g | 57.0 g | |
| Sucrose | 0.24 g | 0.86 g | |
| Glucose | 0.090 g | 0.32 g | |
| Fructose | 0 g | 0 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 0.82 g | 2.94 g | |
| Total Sugars | 0.33 g | 1.19 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 2.88 g | 10.3 g | 10% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0.056 g | 0.20 g | |
| Fatty acids, total saturated | 0.58 g | 2.06 g | 3% |
| Fatty acids, total monounsaturated | 0.91 g | 3.25 g | |
| Fatty acids, total polyunsaturated | 1.94 g | 6.95 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 10.1 mg | 36.0 mg | 1% |
| Iron, Fe | 0.94 mg | 3.34 mg | 5% |
| Magnesium, Mg | 30.8 mg | 110 mg | 7% |
| Phosphorus, P | 92.7 mg | 331 mg | 7% |
| Potassium, K | 96.6 mg | 345 mg | 2% |
| Sodium, Na | 224 mg | 800 mg | 10% |
| Zinc, Zn | 0.74 mg | 2.63 mg | 7% |
| Copper, Cu | 0.12 mg | 0.42 mg | 13% |
| Manganese, Mn | 0.60 mg | 2.15 mg | 26% |
| Selenium, Se | 2.83 µg | 10.1 µg | 5% |
Vitamins (33)
| 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) | 0.39 mg | 1.41 mg | 3% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 50.1 µg | 179 µg | |
| Tocopherol, beta | 0.059 mg | 0.21 mg | |
| Tocopherol, gamma | 2.11 mg | 7.52 mg | |
| Tocopherol, delta | 0.56 mg | 2.01 mg | |
| Tocotrienol, alpha | 0.081 mg | 0.29 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.051 mg | 0.18 mg | 4% |
| Riboflavin | 0.0059 mg | 0.021 mg | 0% |
| Niacin | 1.30 mg | 4.63 mg | 8% |
| Pantothenic acid | 0.23 mg | 0.83 mg | |
| Vitamin B-6 | 0.052 mg | 0.18 mg | 3% |
| Folate, total | 7.84 µg | 28.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 7.62 mg | 27.2 mg | 1% |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | |
| Vitamin K (Dihydrophylloquinone) | 0.14 µg | 0.50 µg | |
| Vitamin K (phylloquinone) | 7.62 µg | 27.2 µg | 6% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 7.84 µg | 28.0 µg | |
| Folate, DFE | 7.84 µg | 28.0 µg | 2% |
| 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 | 0.039 g | 0.14 g | |
| Threonine | 0.084 g | 0.30 g | |
| Isoleucine | 0.10 g | 0.36 g | |
| Leucine | 0.20 g | 0.70 g | |
| Lysine | 0.076 g | 0.27 g | |
| Methionine | 0.048 g | 0.17 g | |
| Cystine | 0.064 g | 0.23 g | |
| Phenylalanine | 0.13 g | 0.48 g | |
| Tyrosine | 0.054 g | 0.19 g | |
| Valine | 0.13 g | 0.47 g | |
| Arginine | 0.13 g | 0.48 g | |
| Histidine | 0.067 g | 0.24 g | |
| Alanine | 0.11 g | 0.39 g | |
| Aspartic acid | 0.15 g | 0.54 g | |
| Glutamic acid | 0.86 g | 3.06 g | |
| Glycine | 0.12 g | 0.43 g | |
| Proline | 0.28 g | 1.00 g | |
| Serine | 0.13 g | 0.46 g |
Fatty acids (42)
| 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 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0025 g | 0.0090 g | |
| SFA 16:0 | 0.38 g | 1.36 g | |
| SFA 18:0 | 0.16 g | 0.58 g | |
| SFA 20:0 | 0.011 g | 0.040 g | |
| MUFA 18:1 | 0.89 g | 3.19 g | |
| PUFA 18:2 | 1.71 g | 6.10 g | |
| PUFA 18:3 | 0.24 g | 0.84 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.011 g | 0.038 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.0031 g | 0.011 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0092 g | 0.033 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.00028 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0.00028 g | 0.0010 g | |
| SFA 15:0 | 0.0011 g | 0.0040 g | |
| SFA 17:0 | 0.0031 g | 0.011 g | |
| SFA 24:0 | 0.0039 g | 0.014 g | |
| TFA 16:1 t | 0 g | 0 g | |
| TFA 18:1 t | 0.049 g | 0.17 g | |
| TFA 22:1 t | 0 g | 0 g | |
| TFA 18:2 t not further defined | 0.0070 g | 0.025 g | |
| PUFA 18:2 CLAs | 0.0020 g | 0.0070 g | |
| MUFA 24:1 c | 0.00028 g | 0.0010 g | |
| PUFA 20:2 n-6 c,c | 0.0014 g | 0.0050 g | |
| MUFA 16:1 c | 0.0031 g | 0.011 g | |
| MUFA 18:1 c | 0.85 g | 3.02 g | |
| PUFA 18:2 n-6 c,c | 1.70 g | 6.06 g | |
| MUFA 22:1 c | 0.00028 g | 0.0010 g | |
| PUFA 18:3 n-6 c,c,c | 0.0034 g | 0.012 g | |
| MUFA 17:1 | 0.0017 g | 0.0060 g | |
| PUFA 20:3 | 0 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.049 g | 0.17 g | |
| Fatty acids, total trans-polyenoic | 0.0070 g | 0.025 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 172749: 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 whole-wheat crackers?
120 in 1 serving (28 g) of whole-wheat; 416 to 443 per 100 g across USDA's descriptions.
How much protein is in whole-wheat crackers?
3g in 1 serving; 10.6 g per 100 g.
How much sodium is in whole-wheat crackers?
220mg in 1 serving; 800 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