Crackers, multigrain
FDC 171838crackers (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 28 · -12 vs Baked goods medianMultigrain crackers score 28 of 100 on the Nutrient Density Score, Low band, and rank 46 of 60 in Baked goods. The blend of grains contributes a fairly even nutrient spread: protein and iron each at 14% DV, dietary fiber at 13% DV, and vitamin E at 12% DV.
These are eaten as a base for cheese and spreads or as a standalone snack, with a 14 g serving of crackers as the reference portion. The main caveat is sodium, high at 883 mg per 100 g, so pairing with unsalted toppings helps balance the plate. Scoring below the Baked goods median of 40, seasoned croutons is a same-category alternative with a higher score.
See how this score is calculated, build a plate around crackers, multigrain, 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 | 482 kcal | 24% |
| Total fat | 20 g | 26% |
| Saturated fat | 3.3 g | 16% |
| Cholesterol | 0 mg | 0% |
| Sodium | 883 mg | 38% |
| Carbohydrate | 68 g | 25% |
| Dietary fiber | 3.5 g | 13% |
| Sugars | 12 g | |
| Protein | 7.1 g | 14% |
| Potassium | 171 mg | 4% |
| Calcium | 14 mg | 1% |
| Iron | 2.6 mg | 14% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.8 mg | 12% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | 3% |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.46 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 124 mg | 5% |
| Carbohydrate | 9.5 g | 3% |
| Dietary fiber | 0.49 g | 2% |
| Sugars | 1.7 g | |
| Protein | 0.99 g | 2% |
| Potassium | 24 mg | 1% |
| Calcium | 2 mg | 0% |
| Iron | 0.36 mg | 2% |
| Magnesium | 4.1 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.25 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 171838Original 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.
Croutons, seasonedDensity 28 vs 28Cookies, chocolate cream covered biscuit sticksDensity 29 vs 28Croissants, cheeseDensity 29 vs 28Original analysis by NutriVerdict
In the kitchen and how to use it
Multigrain crackers are baked from a blend of grains such as wheat, oats, or rye, giving them a denser, more textured bite and nuttier flavor than plain white crackers. They're eaten plain as a snack, topped with cheese, hummus, or nut butter, served alongside soup or salad, or crumbled over dishes for added crunch, and their sturdier structure holds up well under heavier toppings compared to thinner cracker styles.
Store multigrain crackers in their original sealed sleeve or an airtight container at room temperature, since the multiple grains and any added seeds can make them go stale or soft faster than plain crackers once exposed to air. A serving in this data is several crackers totaling 14 g, and per 100 g they run 482 calories with 20.4 g fat and 883 mg sodium, so it's worth watching portion size since the calories and sodium climb quickly with a bigger handful. Per 100 g they reach 14% DV for both protein and iron, plus 13% DV for fiber, giving a modest nutritional edge over more refined cracker options.
Frequently asked questions about crackers, multigrain
How many calories are in multigrain crackers?
They run 482 calories per 100 g, with a serving in this data of a few crackers totaling 14 g.
Are multigrain crackers a good source of fiber?
They reach 13% DV for fiber per 100 g, along with 14% DV for both protein and iron.
How should multigrain crackers be stored?
Keep them in their original sealed sleeve or an airtight container at room temperature to prevent them from going stale.