Cracker nutrition, glycemic index, calories, net carbs & more
Crackers, standard snack-type, regular
*all the values are displayed for the amount of 100 grams
Education:
Haigazian Medical University
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
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
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
Sugar:
8.18 g
Fiber:
2.3 g
Other:
50.82 g
Important nutritional characteristics for Cracker
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
63 (medium)
Glycemic load
6 (low)
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)
Calories
Fats
Polyunsaturated fat
Sodium
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)
Source:
Check out our Glycemic index chart page for the full list.
Cracker Glycemic load (GL)
Mineral coverage chart
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:
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:
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
Saturated Fat:
5.562 g
Monounsaturated Fat:
6.553 g
Polyunsaturated fat:
13.137 g
All nutrients for Cracker per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 510kcal | 26% | 6% |
10.9 times more than Orange
|
| Protein | 6.64g | 16% | 55% |
2.4 times more than Broccoli
|
| Fats | 26.43g | 41% | 9% |
1.3 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 59g | N/A | 14% |
1.1 times more than Chocolate
|
| Carbs | 61.3g | 20% | 16% |
2.2 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 4.03mg | 50% | 13% |
1.6 times more than Beef
|
| Calcium | 120mg | 12% | 19% |
Equal to Milk
|
| Potassium | 118mg | 3% | 79% |
1.2 times less than Cucumber
|
| Magnesium | 18mg | 4% | 66% |
7.8 times less than Almond
|
| Sugar | 8.18g | N/A | 42% |
1.1 times less than Coca-Cola
|
| Fiber | 2.3g | 9% | 33% |
Equal to Orange
|
| Copper | 0.1mg | 12% | 50% |
1.4 times less than Shiitake
|
| Zinc | 0.49mg | 4% | 70% |
12.9 times less than Beef
|
| Starch | 49.69g | 20% | 88% |
3.2 times more than Potato
|
| Phosphorus | 248mg | 35% | 23% |
1.4 times more than Chicken meat
|
| Sodium | 726mg | 32% | 11% |
1.5 times more than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 3.03mg | 20% | 38% |
2.1 times more than Kiwifruit
|
| Vitamin B1 | 0.42mg | 35% | 21% |
1.6 times more than Pea
|
| Vitamin B2 | 0.46mg | 35% | 16% |
3.5 times more than Avocado
|
| Vitamin B3 | 4.35mg | 27% | 38% |
2.2 times less than Turkey meat
|
| Vitamin B5 | 0.42mg | 8% | 64% |
2.7 times less than Sunflower seed
|
| Vitamin B6 | 0.06mg | 5% | 74% |
1.9 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 69.3µg | 58% | 43% |
1.5 times less than Broccoli
|
| Trans Fat | 1.08g | N/A | 45% |
13.8 times less than Margarine
|
| Folate | 92µg | 23% | 25% |
1.5 times more than Brussels sprout
|
| Saturated Fat | 5.56g | 28% | 23% |
1.1 times less than Beef
|
| Monounsaturated Fat | 6.55g | N/A | 24% |
1.5 times less than Avocado
|
| Polyunsaturated fat | 13.14g | N/A | 10% |
3.6 times less than Walnut
|
| Tryptophan | 0.08mg | 0% | 81% |
3.6 times less than Chicken meat
|
| Threonine | 0.19mg | 0% | 84% |
3.7 times less than Beef
|
| Isoleucine | 0.25mg | 0% | 83% |
3.7 times less than Salmon
|
| Leucine | 0.47mg | 0% | 82% |
5.2 times less than Tuna
|
| Lysine | 0.1mg | 0% | 91% |
4.4 times less than Tofu
|
| Methionine | 0.11mg | 0% | 82% |
1.2 times more than Quinoa
|
| Phenylalanine | 0.33mg | 0% | 81% |
2 times less than Egg
|
| Valine | 0.29mg | 0% | 83% |
6.9 times less than Soybean raw
|
| Histidine | 0.15mg | 0% | 83% |
5.2 times less than Turkey meat
|
| Fructose | 0.29g | 0% | 90% |
20.3 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 1.49g | N/A | 78% |
6.2 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 100% | |
| Omega-6 - Gamma-linoleic acid | 0.06g | N/A | 81% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | 79% | |
| Omega-6 - Linoleic acid | 11.48g | N/A | 80% |
1.1 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 510
% Daily Value*
40%
Total Fat
26g
27%
Saturated Fat 6g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.