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Cracker nutrition, glycemic index, calories, net carbs & more

Crackers, standard snack-type, regular
*all the values are displayed for the amount of 100 grams
Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on February 03, 2022
Education: Haigazian Medical University
Cracker

Carbs in crackers

Carbs are the highest constituent in crackers when we consider macros. The total carbohydrate amount is 62g in 100g of crackers.

This amount is 20% of the daily caloric coverage when considering 2000 calories as an average.

Below we can see in the chart the distribution of carbs.

Macronutrients chart

7% 27% 62% 4% 3%
Protein:
Daily Value: 13%
6.64 g of 50 g
13%
Fats:
Daily Value: 41%
26.43 g of 65 g
41%
Carbs:
Daily Value: 20%
61.3 g of 300 g
20%
Water:
Daily Value: 0%
3.14 g of 2,000 g
0%
Other:
2.49 g

Carbs per serving size

The serving size of crackers is about 16g, equivalent to 5 crackers. Thus the total carb content of 1 serving size would be approximately 10g.

Of which 9.4g are net carbs and the rest fibers.

Carbohydrate type breakdown

The chart below indicates the carbohydrate distribution of crackers. The carbohydrate distribution is mostly starch-based.

Net carbs in crackers

The net carbs of crackers are equal to 59g from the total amount of carbs which is 62g per 100g of crackers. This food is high in carbs and cannot be part of a low-carb diet.

Carbohydrate type breakdown

49.69% 6.95%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g

Fiber distribution in crackers

Crackers do not contain high amounts of fibers since they are flour-based backed and processed foods. The fiber content per serving is nearly 0.6g of fibers. Nearly 1.2-1.5% of the daily requirement is not highly significant.

Fiber content ratio for Cracker

8.18% 2.3% 50.82%
Sugar: 8.18 g
Fiber: 2.3 g
Other: 50.82 g
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: February 03, 2022

Important nutritional characteristics for Cracker

Cracker
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
63 (medium)
Insulin index ⓘ II for water crackers https://academic.oup.com/ajcn/article/66/5/1264/4655967
87
Calories
510
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
59 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
5 crackers (16 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
7.9 (acidic)
94% Calories
91% Fats
90% Polyunsaturated fat
89% Sodium
87% Iron
Explanation: The given food contains more Calories than 94% of foods. Note that this food itself is richer in Calories than it is in any other nutrient. Similarly, it is relatively rich in Fats, Polyunsaturated fat, Sodium, and Iron.

Cracker Glycemic index (GI)

63

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 36% 152% 13% 107% 11% 95% 14% 35% 65% 37% 6%
Calcium: 120 mg of 1,000 mg 12%
Iron: 4.03 mg of 8 mg 50%
Magnesium: 18 mg of 420 mg 4%
Phosphorus: 248 mg of 700 mg 35%
Potassium: 118 mg of 3,400 mg 3%
Sodium: 726 mg of 2,300 mg 32%
Zinc: 0.49 mg of 11 mg 4%
Copper: 0.104 mg of 1 mg 12%
Manganese: 0.491 mg of 2 mg 21%
Selenium: 6.7 µg of 55 µg 12%
Choline: 9.6 mg of 550 mg 2%

Mineral chart - relative view

Sodium
726 mg
TOP 11%
Iron
4.03 mg
TOP 13%
Calcium
120 mg
TOP 19%
Phosphorus
248 mg
TOP 23%
Manganese
0.491 mg
TOP 38%
Copper
0.104 mg
TOP 50%
Selenium
6.7 µg
TOP 65%
Magnesium
18 mg
TOP 66%
Zinc
0.49 mg
TOP 70%
Potassium
118 mg
TOP 79%
Choline
9.6 mg
TOP 86%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 3.03 mg of 15 mg 20%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.416 mg of 1 mg 35%
Vitamin B2: 0.456 mg of 1 mg 35%
Vitamin B3: 4.352 mg of 16 mg 27%
Vitamin B5: 0.417 mg of 5 mg 8%
Vitamin B6: 0.063 mg of 1 mg 5%
Folate: 92 µg of 400 µg 23%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 69.3 µg of 120 µg 58%

Vitamin chart - relative view

Vitamin B2
0.456 mg
TOP 16%
Vitamin B1
0.416 mg
TOP 21%
Folate
92 µg
TOP 25%
Vitamin B3
4.352 mg
TOP 38%
Vitamin E
3.03 mg
TOP 38%
Vitamin K
69.3 µg
TOP 43%
Vitamin B5
0.417 mg
TOP 64%
Vitamin B6
0.063 mg
TOP 74%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 90% 56% 53% 52% 15% 32% 57% 49% 63%
Tryptophan: 84 mg of 280 mg 30%
Threonine: 193 mg of 1,050 mg 18%
Isoleucine: 246 mg of 1,400 mg 18%
Leucine: 471 mg of 2,730 mg 17%
Lysine: 103 mg of 2,100 mg 5%
Methionine: 112 mg of 1,050 mg 11%
Phenylalanine: 331 mg of 1,750 mg 19%
Valine: 294 mg of 1,820 mg 16%
Histidine: 145 mg of 700 mg 21%

Fat type information

5.562% 6.553% 13.137%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g

All nutrients for Cracker per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 14% 59g 1.1 times more than Chocolate Chocolate
Protein 16% 55% 6.64g 2.4 times more than Broccoli Broccoli
Fats 41% 9% 26.43g 1.3 times less than Cheese Cheese
Carbs 20% 16% 61.3g 2.2 times more than Rice Rice
Calories 26% 6% 510kcal 10.9 times more than Orange Orange
Starch 20% 88% 49.69g 3.2 times more than Potato Potato
Fructose 0% 90% 0.29g 20.3 times less than Apple Apple
Sugar N/A 42% 8.18g 1.1 times less than Coca-Cola Coca-Cola
Fiber 9% 33% 2.3g Equal to Orange Orange
Calcium 12% 19% 120mg Equal to Milk Milk
Iron 50% 13% 4.03mg 1.6 times more than Beef Beef
Magnesium 4% 66% 18mg 7.8 times less than Almond Almond
Phosphorus 35% 23% 248mg 1.4 times more than Chicken meat Chicken meat
Potassium 3% 79% 118mg 1.2 times less than Cucumber Cucumber
Sodium 32% 11% 726mg 1.5 times more than White Bread White Bread
Zinc 4% 70% 0.49mg 12.9 times less than Beef Beef
Copper 12% 50% 0.1mg 1.4 times less than Shiitake Shiitake
Vitamin E 20% 38% 3.03mg 2.1 times more than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 35% 21% 0.42mg 1.6 times more than Pea Pea
Vitamin B2 35% 16% 0.46mg 3.5 times more than Avocado Avocado
Vitamin B3 27% 38% 4.35mg 2.2 times less than Turkey meat Turkey meat
Vitamin B5 8% 64% 0.42mg 2.7 times less than Sunflower seed Sunflower seed
Vitamin B6 5% 74% 0.06mg 1.9 times less than Oat Oat
Folate 23% 25% 92µg 1.5 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 58% 43% 69.3µg 1.5 times less than Broccoli Broccoli
Tryptophan 0% 81% 0.08mg 3.6 times less than Chicken meat Chicken meat
Threonine 0% 84% 0.19mg 3.7 times less than Beef Beef
Isoleucine 0% 83% 0.25mg 3.7 times less than Salmon Salmon
Leucine 0% 82% 0.47mg 5.2 times less than Tuna Tuna
Lysine 0% 91% 0.1mg 4.4 times less than Tofu Tofu
Methionine 0% 82% 0.11mg 1.2 times more than Quinoa Quinoa
Phenylalanine 0% 81% 0.33mg 2 times less than Egg Egg
Valine 0% 83% 0.29mg 6.9 times less than Soybean Soybean
Histidine 0% 83% 0.15mg 5.2 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 45% 1.08g 13.8 times less than Margarine Margarine
Saturated Fat 28% 23% 5.56g 1.1 times less than Beef Beef
Monounsaturated Fat N/A 24% 6.55g 1.5 times less than Avocado Avocado
Polyunsaturated fat N/A 10% 13.14g 3.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 510
% Daily Value*
40%
Total Fat 26g
27%
Saturated Fat 6g
Trans Fat g
0%
Cholesterol 0mg
32%
Sodium 726mg
20%
Total Carbohydrate 61g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 7g
Vitamin D 0mcg 0%

Calcium 120mg 12%

Iron 4mg 50%

Potassium 118mg 3%

*
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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
limit break
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cracker nutrition infographic

Cracker nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.