Grains And Cereals • Deep Nutrition Analytics
Crackers, rye, wafers, plain
Crackers, rye, wafers, plain is a grains and cereals providing 335 kcal per 100g serving, primarily fueled by carbohydrates (80.4g) for accessible carbohydrate energy. Remarkably, just 100g supplies an outstanding 233% DV of Manganese (5.37 mg), ranking it among the most concentrated natural sources. A higher calorie density (3.4 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 9.6 g
- Carbohydrates
- 80.4 g
- Fat
- 0.9 g
- Fiber
- 22.9 g
Carbohydrate Quality & Sustained Energy
Crackers, rye, wafers, plain delivers 80.4g of carbohydrates balanced with 22.9g of fiber, yielding 57.5g 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 |
|---|---|
| Fiber, total dietary | 22.9 g |
| Total Sugars | 1 g |
| Energy | 1400 kJ |
| Total lipid (fat) | 0.9 g |
| Carbohydrate, by difference | 80.4 g |
| Energy | 334 kcal |
| Protein | 9.6 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 5.4 mg |
| Copper | 0.5 mg |
| Selenium | 23.8 µg |
| Iron | 5.9 mg |
| Magnesium | 121 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin K (phylloquinone) | 5.7 µg |
| Vitamin B-6 | 0.3 mg |
| Vitamin C, total ascorbic acid | 0.1 mg |
| Vitamin A, IU | 5 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 557 mg |
| Calcium, Ca | 40 mg |
| Potassium, K | 495 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.5 mg |
| Iron, Fe | 5.9 mg |
| Magnesium, Mg | 121 mg |
| Phosphorus, P | 334 mg |
| Selenium, Se | 23.8 µg |
| Manganese, Mn | 5.4 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 45 µg |
| Lutein + zeaxanthin | 245 µg |
| Carotene, beta | 2 µg |
| Carotene, alpha | 1 µg |
| Folate, food | 45 µg |
| Folate, DFE | 45 µg |
| Choline, total | 20 mg |
| Water | 5 g |
| Niacin | 1.6 mg |
| Pantothenic acid | 0.6 mg |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| MUFA 20:1 | 0 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total saturated | 0.1 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Ash | 4.1 g |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 495 mg of dietary potassium (11% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5.9 mg of dietary iron (33% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup, crushed61 g
- cracker (4-1/2" x 2-1/2" x 1/8")11 g
- cracker, triple25 g
- oz14 g
Compare Crackers, rye, wafers, plain with Category Peers
Rye grain vs Crackers, rye, wafers, plain
Compared to Rye grain, Crackers, rye, wafers, plain has 52% more fiber and 1% lower calories per 100g.
Wheat flour, whole-grain, soft wheat vs Crackers, rye, wafers, plain
Compared to Wheat flour, whole-grain, soft wheat, Crackers, rye, wafers, plain has 75% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, rye, wafers, plain?
A standard 100-gram serving of Crackers, rye, wafers, plain contains 335 calories (1402 kJ), alongside 9.6g of protein, 80.4g of carbohydrates, and 0.9g of fat.
In common serving sizes:- 61g (cup, crushed): ~204 kcal
- 11g (cracker (4-1/2" x 2-1/2" x 1/8")): ~37 kcal
- 25g (cracker, triple): ~84 kcal
Is Crackers, rye, wafers, plain suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 57.5g of net carbs per 100g (80.4g total carbs minus 22.9g fiber), consuming Crackers, rye, wafers, plain will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, rye, wafers, plain?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, rye, wafers, plain are:
- Manganese: 5.37 mg (233% of your daily value)
- Copper: 0.461 mg (51% of your daily value)
- Selenium: 23.8 µg (43% 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 172744).