Cracker, meal
FDC 172750oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 47 · +7 vs Baked goods medianCracker meal scores 47 of 100 on the Nutrient Density Score, a Fair rating and 16th of 60 in the Baked goods category, above the group's median of 40. Iron leads the profile at 26% DV, with protein adding 19% DV, coming from the finely ground wheat crackers it is made from.
This is the fine, dry crumb used to bread fish fillets, chicken cutlets, or bind meatballs and crab cakes rather than eaten on its own, with an ounce (28 g) as the working serving size. Sodium here is notably low, just 16 mg per 100 g, though that number reflects only the plain meal itself, before any salt is added during breading or frying.
See how this score is calculated, build a plate around cracker, meal, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 383 kcal | 19% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 16 mg | 1% |
| Carbohydrate | 81 g | 29% |
| Dietary fiber | 2.6 g | 9% |
| Sugars | 0.33 g | |
| Protein | 9.3 g | 19% |
| Potassium | 115 mg | 2% |
| Calcium | 23 mg | 2% |
| Iron | 4.6 mg | 26% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.43 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | 5% |
| Total fat | 0.48 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.5 mg | 0% |
| Carbohydrate | 23 g | 8% |
| Dietary fiber | 0.73 g | 3% |
| Sugars | 0.09 g | |
| Protein | 2.6 g | 5% |
| Potassium | 32 mg | 1% |
| Calcium | 6.4 mg | 0% |
| Iron | 1.3 mg | 7% |
| Magnesium | 6.7 mg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.12 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172750Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
English muffins, whole grain whiteDensity 48 vs 47Crackers, whole-wheatDensity 48 vs 47Bagels, whole grain whiteDensity 49 vs 47Original analysis by NutriVerdict
In the kitchen and how to use it
Cracker meal is finely ground crackers used mainly as a coating and binder rather than eaten on its own, it's what gives fried or baked chicken, fish, and crab cakes their crisp, golden crust, and it also works stirred into meatloaf or meatball mixtures as a binder in place of breadcrumbs. Its fine, even texture coats food more smoothly than coarser breadcrumbs, giving a delicate crunch rather than a heavy, chunky one, which is why it's a common choice for pan-fried fish fillets and croquettes.
Keep cracker meal sealed in an airtight container in the pantry, the same way you'd store flour or breadcrumbs, since it can pick up moisture and clump if left open. At just 16 mg sodium per 100 g it's notably low in sodium for a cracker product, meaning most of a breaded dish's saltiness will come from the seasoning added directly to the meal or the food being coated. It also stands out for iron, providing about 26% of the Daily Value per 100 g along with 9.3 g protein, so a cracker-meal coating adds a bit more than just crunch to a finished dish.
Frequently asked questions about cracker, meal
How many calories are in cracker meal?
Cracker meal has 383 calories per 100 g, with an ounce (28 g) being a typical amount used for coating a serving of food.
Is cracker meal a good source of iron?
Yes, it provides about 26% of the Daily Value for iron per 100 g, a notable amount for a coating ingredient.
What is cracker meal used for?
It's used mainly as a coating for fried or baked fish, chicken, and crab cakes, or as a binder in meatloaf and meatballs.