Grains And Cereals • Deep Nutrition Analytics
Crackers, saltines, whole wheat (includes multi-grain)
Delivering 398 kcal per 100 grams, Crackers, saltines, whole wheat (includes multi-grain) functions as a grains and cereals with carbohydrates (68.2g) driving its core energy contribution. It serves as a rich source of Manganese, offering 65% of your recommended daily allowance (1.49 mg). Despite a higher energy concentration (4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 7.1 g
- Carbohydrates
- 68.2 g
- Fat
- 10.7 g
- Fiber
- 6.7 g
Carbohydrate Quality & Sustained Energy
Crackers, saltines, whole wheat (includes multi-grain) delivers 68.2g of carbohydrates balanced with 6.7g of fiber, yielding 61.5g 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 |
|---|---|
| Total lipid (fat) | 10.7 g |
| Carbohydrate, by difference | 68.2 g |
| Energy | 398 kcal |
| Total Sugars | 0 g |
| Protein | 7.1 g |
| Energy | 1660 kJ |
| Fiber, total dietary | 6.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.5 mg |
| Sodium | 1210 mg |
| Selenium | 25.8 µg |
| Copper | 0.3 mg |
| Iron | 5.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin K (phylloquinone) | 18.3 µg |
| Vitamin A, IU | 1 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Potassium, K | 221 mg |
| Zinc, Zn | 1.5 mg |
| Selenium, Se | 25.8 µg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 70 mg |
| Phosphorus, P | 196 mg |
| Sodium, Na | 1210 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 1.5 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 9.8 g |
| Lutein + zeaxanthin | 80 µg |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.7 mg |
| Choline, total | 8.1 mg |
| Folic acid | 52 µg |
| Folate, DFE | 119 µg |
| Betaine | 12.5 mg |
| MUFA 18:1 | 2.8 g |
| PUFA 18:2 | 6.4 g |
| PUFA 18:3 | 0.8 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 2.8 g |
| Fatty acids, total polyunsaturated | 7.2 g |
| Carotene, beta | 1 µg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 82 µg |
| Folate, food | 30 µg |
| MUFA 16:1 | 0 g |
| Ash | 4 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 5.1 mg of dietary iron (29% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- serving14 g
Compare Crackers, saltines, whole wheat (includes multi-grain) with Category Peers
Crackers, saltines, whole wheat (includes multi-grain) vs Archway Home Style Cookies, Date Filled Oatmeal
Compared to Archway Home Style Cookies, Date Filled Oatmeal, Crackers, saltines, whole wheat (includes multi-grain) has 219% more fiber and 0% lower calories per 100g.
Crackers, saltines, whole wheat (includes multi-grain) vs Cookies, Marie biscuit
Compared to Cookies, Marie biscuit, Crackers, saltines, whole wheat (includes multi-grain) has 91% more fiber and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Crackers, saltines, whole wheat (includes multi-grain)?
A standard 100-gram serving of Crackers, saltines, whole wheat (includes multi-grain) contains 398 calories (1665 kJ), alongside 7.1g of protein, 68.2g of carbohydrates, and 10.7g of fat.
In common serving sizes:- 14g (serving): ~56 kcal
Is Crackers, saltines, whole wheat (includes multi-grain) suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 61.5g of net carbs per 100g (68.2g total carbs minus 6.7g fiber), consuming Crackers, saltines, whole wheat (includes multi-grain) will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Crackers, saltines, whole wheat (includes multi-grain)?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Crackers, saltines, whole wheat (includes multi-grain) are:
- Manganese: 1.49 mg (65% of your daily value)
- Sodium: 1210 mg (53% of your daily value)
- Selenium: 25.8 µg (47% 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 167942).