Crackers, whole-wheat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Hearty and wholesome, whole-wheat crackers provide a nutty flavor and a satisfying crunch, making them a versatile base for toppings or a simple, fiber-rich snack.
Per 100g reference serving, Crackers, whole-wheat provides 427 kcal of energy, 10.6g protein (9% of calories), 69.5g total carbohydrates (62% of calories, including 10.3g dietary fiber and 1.19g sugars), and 14.1g total fat (29% of calories).
Vitamins Profile in Crackers, whole-wheat (Per 100g)
Track how Crackers, whole-wheat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 11.4 mg | 76.3% DV |
| Vitamin K (Phylloquinone) | 27.7 µg | 23.1% DV |
| Vitamin B1 (Thiamin) | 0.182 mg | 15.2% DV |
| Vitamin B2 (Riboflavin) | 0.021 mg | 1.6% DV |
| Vitamin B3 (Niacin) | 4.63 mg | 28.9% DV |
| Vitamin B5 (Pantothenic Acid) | 0.832 mg | 16.6% DV |
| Vitamin B6 (Pyridoxine) | 0.185 mg | 10.9% DV |
| Total Folate (Vitamin B9) | 28 µg | 7% DV |
| Folate (Dietary Folate Equivalents) | 28 µg | 7% DV |
| Natural Food Folate | 28 µg | 7% DV |
| Choline | 27.2 mg | 4.9% DV |
| Lutein + Zeaxanthin | 179 µg | 1.8% DV |
Minerals & Electrolytes in Crackers, whole-wheat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 3.34 mg | 18.6% DV |
| Calcium (Ca) | 36 mg | 2.8% DV |
| Magnesium (Mg) | 110 mg | 26.2% DV |
| Potassium (K) | 345 mg | 7.3% DV |
| Zinc (Zn) | 2.63 mg | 23.9% DV |
| Selenium (Se) | 10.1 µg | 18.4% DV |
| Phosphorus (P) | 331 mg | 26.5% DV |
| Copper (Cu) | 0.42 mg | 46.7% DV |
| Manganese (Mn) | 2.15 mg | 93.6% DV |
| Sodium (Na) | 800 mg | 34.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.843 g | 52.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 6.1 g | 43.5% DV |
| Monounsaturated Fat (MUFA) | 3.25 g | 10.8% DV |
| Polyunsaturated Fat (PUFA) | 6.95 g | 34.7% DV |
| Saturated Fat (SFA) | 2.06 g | 10.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.703 g | 23.4% DV |
| Isoleucine (BCAA) | 0.364 g | 24.3% DV |
| Valine (BCAA) | 0.465 g | 25.8% DV |
| Lysine | 0.271 g | 12.9% DV |
| Methionine | 0.17 g | 17% DV |
| Tryptophan | 0.141 g | 35.2% DV |
| Phenylalanine | 0.48 g | 32% DV |
| Threonine | 0.301 g | 27.4% DV |
| Histidine | 0.238 g | 29.8% DV |
| Glycine | 0.427 g | 14.2% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Crackers, whole-wheat contains 427 calories (kcal), 10.6g of protein, 69.5g of carbohydrates (10.3g fiber, 1.19g total sugars), and 14.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Crackers, whole-wheat has an estimated food pH of 7 and a Potential Renal Acid Load (PRAL) score of 6.86 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Crackers, whole-wheat: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Crackers, whole-wheat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.