Grains And Cereals • Deep Nutrition Analytics
Cracker, meal
As a recognized grains and cereals, Cracker, meal delivers 383 calories per 100g, with energy primarily anchored by carbohydrates (80.9g) to support daily activity. It contributes substantial micronutrient density, highlighted by Selenium at 77% of the standard daily value (42.3 µg). While caloric density is concentrated at 3.8 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 9.3 g
- Carbohydrates
- 80.9 g
- Fat
- 1.7 g
- Fiber
- 2.6 g
Carbohydrate Quality & Sustained Energy
Cracker, meal delivers 80.9g of carbohydrates balanced with 2.6g of fiber, yielding 78.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.3 g |
| Fiber, total dietary | 2.6 g |
| Protein | 9.3 g |
| Total lipid (fat) | 1.7 g |
| Carbohydrate, by difference | 80.9 g |
| Energy | 383 kcal |
| Energy | 1600 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 42.3 µg |
| Manganese | 0.9 mg |
| Iron | 4.6 mg |
| Copper | 0.2 mg |
| Phosphorus | 104 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 0.3 µg |
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 16 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.9 mg |
| Iron, Fe | 4.6 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 104 mg |
| Calcium, Ca | 23 mg |
| Potassium, K | 115 mg |
| Zinc, Zn | 0.7 mg |
| Selenium, Se | 42.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 136 µg |
| Lutein + zeaxanthin | 76 µg |
| Ash | 0.6 g |
| Folate, food | 22 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.2 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.3 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.3 g |
| Proline | 1.1 g |
| Fatty acids, total saturated | 0.3 g |
| Thiamin | 0.7 mg |
| Riboflavin | 0.5 mg |
| Isoleucine | 0.3 g |
| Leucine | 0.6 g |
| Lysine | 0.2 g |
| Cystine | 0.2 g |
| Valine | 0.4 g |
| Arginine | 0.3 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.4 g |
| Serine | 0.4 g |
| Niacin | 5.7 mg |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.7 g |
| PUFA 18:3 | 0 g |
| Water | 7.6 g |
| Pantothenic acid | 0.5 mg |
| Choline, total | 19.6 mg |
| Folic acid | 114 µg |
| Folate, DFE | 216 µg |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.6 mg of dietary iron (26% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- oz28 g
- cup115 g
Compare Cracker, meal with Category Peers
Rice, white, long-grain, precooked or instant, enriched, dry vs Cracker, meal
Compared to Rice, white, long-grain, precooked or instant, enriched, dry, Cracker, meal has 2% less carbohydrates and 1% higher calories per 100g.
Millet flour vs Cracker, meal
Compared to Millet flour, Cracker, meal has 26% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Cracker, meal?
A standard 100-gram serving of Cracker, meal contains 383 calories (1602 kJ), alongside 9.3g of protein, 80.9g of carbohydrates, and 1.7g of fat.
In common serving sizes:- 28g (oz): ~109 kcal
- 115g (cup): ~440 kcal
Is Cracker, meal suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 78.3g of net carbs per 100g (80.9g total carbs minus 2.6g fiber), consuming Cracker, meal will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Cracker, meal?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cracker, meal are:
- Selenium: 42.3 µg (77% of your daily value)
- Manganese: 0.944 mg (41% of your daily value)
- Iron: 4.64 mg (26% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172750).