Calories in Crackers: Nutrition Facts & Serving Sizes
Per 1 cup, crushed (94g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One serving of crackers (28g) contains 119.6 calories with 3g of protein, 19.5g of carbs, and 3.9g of fat. Per 100g, crackers provide 427 calories with 10.6g of protein, 69.6g of carbs, and 14.1g of fat. Fiber is high at 10.3g per 100g, which is notable for a snack food. Sodium is 800mg per 100g, so a serving has 224mg. Magnesium provides 110mg per 100g (about 26% daily value). Potassium is 345mg per 100g. Vitamin K is 27.2mcg per 100g (about 23% daily value). These values reflect whole wheat cracker varieties like Triscuits. The high fiber content distinguishes these crackers from refined grain crackers. They are a convenient snack when you need portable carbohydrates.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 serving (28g) | 119.6 | 3g | 19.5g | 3.9g | 2.9g |
| 1 cracker (5g) | 19.6 | 0.5g | 3.2g | 0.6g | 0.5g |
| 6 crackers, Triscuits, regular size (28g) | 119.6 | 3g | 19.5g | 3.9g | 2.9g |
| 0.5 oz (14g) | 60.6 | 1.5g | 9.9g | 2g | 1.5g |
| 10 Triscuit Bits (10g) | 42.7 | 1.1g | 7g | 1.4g | 1g |
| 1 cup, crushed (94g) | 401.4 | 10g | 65.4g | 13.3g | 9.7g |
| 100g | 427 | 10.6g | 69.6g | 14.1g | 10.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 427 | 21% |
| Protein | 10.6g | 21% |
| Total Fat | 14.1g | 18% |
| Saturated Fat | 2.1g | 11% |
| Trans Fat | 0.2g | |
| Total Carbohydrates | 69.6g | 25% |
| Dietary Fiber | 10.3g | 37% |
| Sugars | 1.2g | 2% |
| Sodium | 800mg | 35% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.1g | 1% |
| Trans Fat | 0.2g | 0% |
| Calcium | 36mg | 3% |
| Iron | 3.3mg | 18% |
| Potassium | 345mg | 7% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 110mg | 26% |
| Phosphorus | 331mg | 26% |
| Zinc | 2.6mg | 24% |
| Selenium | 10.1mcg | 18% |
| Folate | 28mcg | 7% |
| Thiamin (B1) | 0.2mg | 17% |
| Niacin (B3) | 4.6mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Crackers
Whole wheat crackers stand out among snack foods for their fiber content at 10.3g per 100g. A single serving (28g) provides 2.9g of fiber, which contributes to satiety and digestive health. The fiber in whole grain crackers helps slow the glycemic response compared to refined white crackers.
Magnesium at 110mg per 100g is outstanding, covering about 26% of the daily value per 100g. Magnesium supports muscle function, energy production, and sleep quality. A serving provides about 31mg of magnesium.
Potassium at 345mg per 100g contributes to electrolyte balance and muscle function. Vitamin K at 27.2mcg per 100g supports bone metabolism and blood clotting.
The protein content at 10.6g per 100g is decent for a grain snack. A 28g serving provides 3g of protein, which is meaningful when combined with a protein topping like peanut butter, cheese, or canned fish.
For anyone who needs portable, shelf-stable snacks, whole wheat crackers paired with protein toppings are a practical pre- or post-workout option. The sodium is worth tracking at 224mg per serving, as multiple servings can add up quickly.
Dietary Considerations
Crackers are not keto-friendly at 69.6g carbs per 100g. They can work for weight loss in measured portions (120 calories per 28g serving), but the sodium (800mg per 100g) causes water retention if overeaten. Many crackers contain wheat and are not gluten-free. They are vegan. The high fiber content (10.3g per 100g) distinguishes whole wheat crackers from less nutritious snack alternatives.
Daily Intake (100g)
100g of crackers provides 21% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in crackers?
One serving of crackers (28g) contains about 120 calories. Per 100g, crackers have 427 calories. Six Triscuit-style crackers (28g) also contain about 120 calories.
Are crackers good for weight loss?
Crackers can be part of a weight loss diet in controlled portions. A 28g serving at 120 calories is reasonable, but they are easy to overeat. Whole wheat varieties with high fiber (10.3g per 100g) are more filling than refined crackers.
How much fiber is in crackers?
Whole wheat crackers (like Triscuits) have 10.3g of fiber per 100g. A 28g serving provides 2.9g of fiber. This makes them one of the higher-fiber snack foods available.
How much sodium is in crackers?
Crackers are high in sodium at 800mg per 100g. A single 28g serving has about 224mg of sodium. If you eat multiple servings, sodium can add up quickly. Low-sodium cracker varieties are available.
Are crackers gluten-free?
Most crackers made from wheat are not gluten-free. However, rice crackers, almond flour crackers, and other alternative crackers can be gluten-free. Always check labels if you have celiac disease or gluten sensitivity.
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