Grains And Cereals • Deep Nutrition Analytics
Crackers, matzo, egg and onion
Delivering 392 kcal per 100 grams, Crackers, matzo, egg and onion functions as a grains and cereals with carbohydrates (77.1g) driving its core energy contribution. It serves as a rich source of Selenium, offering 66% of your recommended daily allowance (36.5 µg). A higher calorie density (3.9 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 10 g
- Carbohydrates
- 77.1 g
- Fat
- 3.9 g
- Fiber
- 5 g
Carbohydrate Quality & Sustained Energy
Crackers, matzo, egg and onion delivers 77.1g of carbohydrates balanced with 5g of fiber, yielding 72.1g 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 |
|---|---|
| Energy | 1640 kJ |
| Fiber, total dietary | 5 g |
| Protein | 10 g |
| Total lipid (fat) | 3.9 g |
| Carbohydrate, by difference | 77.1 g |
| Energy | 391 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 36.5 µg |
| Manganese | 0.8 mg |
| Iron | 4.4 mg |
| Sodium | 285 mg |
| Copper | 0.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 7 µg |
| Vitamin B-12 | 0.2 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin A, IU | 24 IU |
| Vitamin C, total ascorbic acid | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 30 mg |
| Phosphorus, P | 89 mg |
| Sodium, Na | 285 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.8 mg |
| Calcium, Ca | 36 mg |
| Potassium, K | 83 mg |
| Zinc, Zn | 0.7 mg |
| Selenium, Se | 36.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 262 µg |
| Folic acid | 148 µg |
| Retinol | 7 µg |
| Thiamin | 0.6 mg |
| Riboflavin | 0.4 mg |
| Folate, food | 10 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.3 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.4 g |
| Proline | 1.1 g |
| Fatty acids, total saturated | 0.9 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 16:1 | 0.1 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| Ash | 1.8 g |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.6 mg |
| Isoleucine | 0.4 g |
| Leucine | 0.7 g |
| Lysine | 0.3 g |
| Cystine | 0.2 g |
| Valine | 0.4 g |
| Arginine | 0.4 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.5 g |
| Serine | 0.5 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.7 g |
| SFA 18:0 | 0.2 g |
| MUFA 18:1 | 0.9 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 1 g |
| Fatty acids, total polyunsaturated | 1 g |
| Water | 7.2 g |
| Cholesterol | 45 mg |
| Folate, total | 158 µg |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.4 mg of dietary iron (24% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- oz14 g
- matzo28 g
Compare Crackers, matzo, egg and onion with Category Peers
Crackers, matzo, egg and onion vs Crackers, melba toast, plain
Compared to Crackers, melba toast, plain, Crackers, matzo, egg and onion has 21% less fiber and 1% higher calories per 100g.
Crackers, matzo, egg and onion vs Crackers, melba toast, plain, without salt
Compared to Crackers, melba toast, plain, without salt, Crackers, matzo, egg and onion has 21% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, matzo, egg and onion?
A standard 100-gram serving of Crackers, matzo, egg and onion contains 392 calories (1640 kJ), alongside 10g of protein, 77.1g of carbohydrates, and 3.9g of fat.
In common serving sizes:- 14g (oz): ~56 kcal
- 28g (matzo): ~110 kcal
Is Crackers, matzo, egg and onion suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 72.1g of net carbs per 100g (77.1g total carbs minus 5g fiber), consuming Crackers, matzo, egg and onion will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, matzo, egg and onion?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, matzo, egg and onion are:
- Selenium: 36.5 µg (66% of your daily value)
- Manganese: 0.82 mg (36% of your daily value)
- Iron: 4.37 mg (24% 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 172812).