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

Six whole-wheat crackers make a modest 120-calorie snack built mostly on carbohydrates, with about 19.5 grams of carbs and just under 3 grams of protein per portion. What sets them apart is the mineral and vitamin content: that single serving covers over 100% of the daily reference for manganese, nearly half for phosphorus, and about a third each for copper and vitamin K. The fat is fairly low at roughly 4 grams, and fibre comes in at nearly 3 grams, but the crackers are notably salty, with 800 milligrams per 100 grams.

A normal handful of six crackers works well as a quick, crunchy snack between meals or alongside soup or salad to add texture. The carb-dominant profile makes it a reasonable pre-training bite when you need fast energy, though the protein is too low to rely on for muscle recovery. Pair it with cheese, hummus, or nut butter to round out the meal, and keep the salt in mind if you are watching sodium intake, since the portion itself carries a fair amount.

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 6 crackers (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.

Whole-Grain Crackers