Grains And Cereals • Deep Nutrition Analytics
Crackers, matzo, whole-wheat
Delivering 351 kcal per 100 grams, Crackers, matzo, whole-wheat functions as a grains and cereals with carbohydrates (78.9g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 152% DV of Manganese (3.5 mg), making it an elite dietary source. A higher calorie density (3.5 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 13.1 g
- Carbohydrates
- 78.9 g
- Fat
- 1.5 g
- Fiber
- 11.8 g
Carbohydrate Quality & Sustained Energy
Crackers, matzo, whole-wheat delivers 78.9g of carbohydrates balanced with 11.8g of fiber, yielding 67.1g 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 | 1470 kJ |
| Fiber, total dietary | 11.8 g |
| Protein | 13.1 g |
| Total lipid (fat) | 1.5 g |
| Carbohydrate, by difference | 78.9 g |
| Energy | 351 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 3.5 mg |
| Selenium | 75.1 µg |
| Copper | 0.3 mg |
| Magnesium | 134 mg |
| Iron | 4.7 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.7 mg |
| Magnesium, Mg | 134 mg |
| Phosphorus, P | 305 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 3.5 mg |
| Calcium, Ca | 23 mg |
| Potassium, K | 316 mg |
| Zinc, Zn | 2.6 mg |
| Selenium, Se | 75.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 35 µg |
| Folate, food | 35 µg |
| Folate, DFE | 35 µg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0 g |
| Tryptophan | 0.2 g |
| Threonine | 0.4 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.4 g |
| Alanine | 0.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 0.5 g |
| Proline | 1.4 g |
| Fatty acids, total saturated | 0.2 g |
| Ash | 1.6 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.7 g |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.6 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0 g |
| Isoleucine | 0.5 g |
| Leucine | 0.9 g |
| Lysine | 0.4 g |
| Cystine | 0.3 g |
| Valine | 0.6 g |
| Arginine | 0.6 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.7 g |
| Serine | 0.6 g |
| Niacin | 5.4 mg |
| Pantothenic acid | 1.2 mg |
| Water | 4.8 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.7 mg of dietary iron (26% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Magnesium Support
Offers 134 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Serving calculator
Common serving sizes
- oz14 g
- matzo28 g
Compare Crackers, matzo, whole-wheat with Category Peers
Rye flour, medium vs Crackers, matzo, whole-wheat
Compared to Rye flour, medium, Crackers, matzo, whole-wheat has 0% more fiber and 1% higher calories per 100g.
Barley, pearled, raw vs Crackers, matzo, whole-wheat
Compared to Barley, pearled, raw, Crackers, matzo, whole-wheat has 24% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, matzo, whole-wheat?
A standard 100-gram serving of Crackers, matzo, whole-wheat contains 351 calories (1469 kJ), alongside 13.1g of protein, 78.9g of carbohydrates, and 1.5g of fat.
In common serving sizes:- 14g (oz): ~50 kcal
- 28g (matzo): ~98 kcal
Is Crackers, matzo, whole-wheat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 67.1g of net carbs per 100g (78.9g total carbs minus 11.8g fiber), consuming Crackers, matzo, whole-wheat will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, matzo, whole-wheat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, matzo, whole-wheat are:
- Manganese: 3.5 mg (152% of your daily value)
- Selenium: 75.1 µg (137% of your daily value)
- Copper: 0.35 mg (39% 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 172742).