Crackers, milk
FDC 174980oz (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 33 · -7 vs Baked goods medianMilk crackers score 33 of 100 in the Low band, ranking 38th of 60 baked goods, though they post a respectable iron figure at 20% DV alongside smaller showings of protein at 15% DV, calcium at 13% DV, and fiber at 12% DV per 100 g.
These are the mild, slightly sweet crackers often paired with soup or cheese, or crumbled into a pie crust. An ounce (14 g) is a typical portion, and the box adds up to 687 mg of sodium per 100 g, keeping the score just under the baked goods category's median of 40; Crackers, water biscuits is a same-category option worth a look.
See how this score is calculated, build a plate around crackers, milk, 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 | 446 kcal | 22% |
| Total fat | 14 g | 18% |
| Saturated fat | 2.9 g | 15% |
| Cholesterol | 11 mg | 4% |
| Sodium | 687 mg | 30% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | 3.4 g | 12% |
| Sugars | 10 g | |
| Protein | 7.6 g | 15% |
| Potassium | 114 mg | 2% |
| Calcium | 172 mg | 13% |
| Iron | 3.6 mg | 20% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | 16 µg | 2% |
| Vitamin E | 1.2 mg | 8% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | 3% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.41 g | 2% |
| Cholesterol | 1.5 mg | 1% |
| Sodium | 96 mg | 4% |
| Carbohydrate | 10 g | 4% |
| Dietary fiber | 0.48 g | 2% |
| Sugars | 1.4 g | |
| Protein | 1.1 g | 2% |
| Potassium | 16 mg | 0% |
| Calcium | 24 mg | 2% |
| Iron | 0.5 mg | 3% |
| Magnesium | 3.1 mg | 1% |
| Vitamin C | 0.03 mg | 0% |
| Vitamin A | 2.2 µg | 0% |
| Vitamin E | 0.17 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174980Original 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.
Bread, cinnamonDensity 34 vs 33Crackers, water biscuitsDensity 36 vs 33Phyllo doughDensity 36 vs 33Original analysis by NutriVerdict
In the kitchen and how to use it
Milk crackers are a slightly sweet, dense biscuit-style cracker made with milk in the dough, giving them a firmer bite and a subtly rich flavor compared to plain saltines. They're often eaten on their own as a simple snack, dunked in tea or coffee, or crumbled and used as a base for no-bake desserts and pie crusts in place of graham crackers. Their sturdier texture also holds up well topped with butter, jam, or a slice of cheese, since they don't turn soggy as quickly as thinner crackers, and their firmness makes them useful crumbled into meatloaf or stuffing as a binder.
Store them in an airtight container or resealable bag at room temperature to keep them from going stale or picking up moisture from the air. A serving delivers 446 calories per 100 g along with 7.6 g of protein and notable 20% DV iron, plus 3.4 g of fiber, so a few crackers can round out a snack plate with cheese or nut butter for some staying power. Because they run 71.7 g of carbohydrate and 10.3 g of sugar per 100 g, they're best treated as an occasional snack or dessert component rather than a everyday bread substitute.
Frequently asked questions about crackers, milk
How many calories are in milk crackers?
Milk crackers have about 446 calories per 100 g, along with 71.7 g of carbohydrate and 13.8 g of fat.
Are milk crackers a source of iron?
They provide about 20% of the daily value for iron per 100 g, one of their more notable nutrients.
How do you store milk crackers?
Keep them in an airtight container or resealable bag at room temperature to prevent staleness.