Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cracker nutrition: calories, carbs, GI, protein, fiber, fats

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 September 27, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Cracker

Carbs in crackers

Carbs are the highest constituent in crackers when we consider macros. The total carbohydrate amount is 61g 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% 26% 60% 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 these, 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 equal 59g of the total carbs, which is 61g per 100g of crackers. This food is high in carbs and cannot be part of a low-carb diet.

Carbohydrate type breakdown

86% 12%
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 fiber since they are flour-based 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

13% 4% 83%
Sugar: 8.18 g
Fiber: 2.3 g
Other: 50.82 g

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: September 27, 2023
Medically reviewed by Ani Harutyunyan

Important nutritional characteristics for Cracker

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 ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.researchgate.net/publication/223499374 39mg
TOP 6% Calories ⓘHigher in Calories content than 94% of foods
TOP 9% Fats ⓘHigher in Fats content than 91% of foods
TOP 10% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 90% of foods
TOP 11% Sodium ⓘHigher in Sodium content than 89% of foods
TOP 13% Iron ⓘHigher in Iron content than 87% of foods

Cracker calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 510
Calories in 5 crackers 82 16 g
Calories in 1 cracker, round 16 3.2 g
Calories in 1 cracker, rectangular 20 4 g
Calories in 1 cup crushed 265 52 g

Cracker Glycemic index (GI)

63

Cracker Glycemic load (GL)

6

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
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%

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%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 6% 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%
Choline: 9.6 mg of 550 mg 2%
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%
Choline
9.6 mg
TOP 86%
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

22% 26% 52%
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 OrangeOrange
Protein 6.64g 16% 55% 2.4 times more than BroccoliBroccoli
Fats 26.43g 41% 9% 1.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 59g N/A 14% 1.1 times more than ChocolateChocolate
Carbs 61.3g 20% 16% 2.2 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 4.03mg 50% 13% 1.6 times more than Beef broiledBeef broiled
Calcium 120mg 12% 19% Equal to MilkMilk
Potassium 118mg 3% 79% 1.2 times less than CucumberCucumber
Magnesium 18mg 4% 66% 7.8 times less than AlmondAlmond
Sugar 8.18g N/A 42% 1.1 times less than Coca-ColaCoca-Cola
Fiber 2.3g 9% 33% Equal to OrangeOrange
Copper 0.1mg 12% 50% 1.4 times less than ShiitakeShiitake
Zinc 0.49mg 4% 70% 12.9 times less than Beef broiledBeef broiled
Starch 49.69g 20% 88% 3.2 times more than PotatoPotato
Phosphorus 248mg 35% 23% 1.4 times more than Chicken meatChicken meat
Sodium 726mg 32% 11% 1.5 times more than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 3.03mg 20% 38% 2.1 times more than KiwifruitKiwifruit
Selenium 6.7µg 12% 65%
Manganese 0.49mg 21% 38%
Vitamin B1 0.42mg 35% 21% 1.6 times more than Pea rawPea raw
Vitamin B2 0.46mg 35% 16% 3.5 times more than AvocadoAvocado
Vitamin B3 4.35mg 27% 38% 2.2 times less than Turkey meatTurkey meat
Vitamin B5 0.42mg 8% 64% 2.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.06mg 5% 74% 1.9 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 69.3µg 58% 43% 1.5 times less than BroccoliBroccoli
Trans Fat 1.08g N/A 45% 13.8 times less than MargarineMargarine
Folate 92µg 23% 25% 1.5 times more than Brussels sproutBrussels sprout
Saturated Fat 5.56g 28% 23% 1.1 times less than Beef broiledBeef broiled
Choline 9.6mg 2% 86%
Monounsaturated Fat 6.55g N/A 24% 1.5 times less than AvocadoAvocado
Polyunsaturated fat 13.14g N/A 10% 3.6 times less than WalnutWalnut
Tryptophan 0.08mg 0% 81% 3.6 times less than Chicken meatChicken meat
Threonine 0.19mg 0% 84% 3.7 times less than Beef broiledBeef broiled
Isoleucine 0.25mg 0% 83% 3.7 times less than Salmon rawSalmon raw
Leucine 0.47mg 0% 82% 5.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.1mg 0% 91% 4.4 times less than TofuTofu
Methionine 0.11mg 0% 82% 1.2 times more than QuinoaQuinoa
Phenylalanine 0.33mg 0% 81% 2 times less than EggEgg
Valine 0.29mg 0% 83% 6.9 times less than Soybean rawSoybean raw
Histidine 0.15mg 0% 83% 5.2 times less than Turkey meatTurkey meat
Fructose 0.29g 0% 90% 20.3 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 1.49g N/A 78% 6.2 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
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 AlmondAlmond

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.