Per portion: 120 kcal
Protein: 2.96 g
Carbs: 19.47 g
Fat: 3.96 g
Fibre: 2.88 g

Your portion

120kcal · 500 kJ

Protein: 2.96 g
Carbs: 19.47 g
Fat: 3.96 g

Two oatcakes give you about 120 calories, built mostly from slow-digesting carbs and a modest 4 grams of fat, with nearly 3 grams of fibre and under half a gram of sugar. What really sets them apart is the mineral lineup: that single portion covers over a full day’s reference for manganese, nearly half your phosphorus, and solid chunks of copper and magnesium. They are genuinely high-fibre for a cracker, though the salt is worth noticing at 800 mg per 100 grams.

A normal serving is just two oatcakes, so they work well as a quick snack on their own or paired with something protein-rich like cheese or hummus to round out the meal. They are handy before a workout or as a sturdy base for toppings, and the fibre helps keep things filling. The honest caveat is the sodium, so if you are watching salt, factor that in, especially if you eat them daily alongside other salty foods.

Nutrition claims, per 100 g:

High Manganese · 108% High Phosphorus · 47% High Copper · 42% High Vitamin K · 36% Source Magnesium · 29% Source Niacin (B3) · 29% Source Zinc · 26% Source Iron · 24% High in salt · 800.0 mg/100 g

Full nutrition

Nutrition

per 2 oatcakes (28 g)

Energy	120 kcal	6.0%
Energy	500 kJ	6.0%
Protein	2.96 g	5.9%
Carbohydrates	19.47 g	7.5%
of which sugars	0.33 g	0.4%
Starch	15.96 g
Fibre	2.88 g	11.5%
Fat	3.96 g	5.7%
of which saturates	0.58 g	2.9%
Monounsaturated	0.91 g
Polyunsaturated	1.94 g
Trans fat	0.06 g
Cholesterol	0.0 mg
Water	0.82 g
Ash	0.78 g

Sugar breakdown

Sucrose 0.24 g

Glucose 0.09 g

Fructose 0.0 g

Lactose 0.0 g

Maltose 0.0 g

Galactose 0.0 g

Minerals

Potassium 96.6 mg 4.8%

Calcium 10.08 mg 1.3%

Magnesium 30.8 mg 8.2%

Phosphorus 92.68 mg 13.2%

Sodium 224.0 mg

Iron 0.94 mg 6.7%

Zinc 0.74 mg 7.4%

Copper 0.12 mg 12.0%

Manganese 0.6 mg 30.0%

Selenium 2.83 µg 5.1%

Vitamins

Vitamin A (RAE) 0.0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 0.39 mg 3.2%

Vitamin K 7.62 µg 10.2%

Thiamin (B1) 0.05 mg 4.5%

Riboflavin (B2) 0.01 mg 0.7%

Niacin (B3) 1.3 mg 8.1%

Pantothenic acid (B5) 0.23 mg 3.8%

Vitamin B6 0.05 mg 3.6%

Folate (B9) 7.84 µg 3.9%

Vitamin B12 0.0 µg

Choline 7.62 mg

Beta-carotene 0.0 µg

Fatty acids

Omega-3 (ALA) 0.23 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 1.7 g

Amino acids

Tryptophan 0.04 g

Leucine 0.08 g

Isoleucine 0.1 g

Valine 0.13 g

Lysine 0.05 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 520 other foods in “Baked Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 427.0 · higher than 72%

Protein 10.58 · higher than 88%

Fibre 10.3 · higher than 96%

Common portions

serving — 28 g (120 kcal)
crackers, Triscuits, regular size — 28 g (120 kcal)
cracker — 5 g (20 kcal)
oz — 14 g (61 kcal)
cup, crushed — 94 g (401 kcal)
Triscuit Bits — 10 g (43 kcal)

Sources

USDA FoodData Central — Crackers, whole-wheat — Nutrition values for Crackers, whole-wheat.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Oatcakes