Crackers, whole-wheat
FDC 172749serving (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 48 · +8 vs Baked goods medianWhole-wheat crackers land at 48 of 100 on the Nutrient Density Score, a Fair rating that puts them 14th out of 60 items in the Baked goods category. The whole-grain base shows up in the numbers: dietary fiber reaches 37% DV and magnesium 26% DV, with protein close behind at 21% DV.
These are the crackers meant for a cheese board, a bowl of soup, or a spread of hummus rather than a meal on their own; a standard 28 gram serving works out to a modest handful. The catch is sodium: at 800 mg per 100 g, whole-wheat crackers run high enough that anyone watching salt intake should mind the serving size and what gets piled on top.
See how this score is calculated, build a plate around crackers, whole-wheat, 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 | 427 kcal | 21% |
| Total fat | 14 g | 18% |
| Saturated fat | 2.1 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium | 800 mg | 35% |
| Carbohydrate | 70 g | 25% |
| Dietary fiber | 10 g | 37% |
| Sugars | 1.2 g | |
| Protein | 11 g | 21% |
| Potassium | 345 mg | 7% |
| Calcium | 36 mg | 3% |
| Iron | 3.3 mg | 19% |
| Magnesium | 110 mg | 26% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.4 mg | 9% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | 6% |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 224 mg | 10% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 2.9 g | 10% |
| Sugars | 0.33 g | |
| Protein | 3 g | 6% |
| Potassium | 97 mg | 2% |
| Calcium | 10 mg | 1% |
| Iron | 0.94 mg | 5% |
| Magnesium | 31 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.39 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 172749Original 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.
Bagels, whole grain whiteDensity 49 vs 48Bread, pumpernickelDensity 51 vs 48Rolls, pumpernickelDensity 51 vs 48Original analysis by NutriVerdict
In the kitchen and how to use it
Whole-wheat crackers are the everyday base for a quick snack plate: a few crackers with a slice of cheese, a smear of hummus or nut butter, or a spoonful of tuna salad turn them into a small meal. Their firm, dry texture holds up under toppings without going soggy right away, and the whole-wheat flavor is nuttier and slightly more bitter than a plain white cracker, which pairs well with sharper cheeses, olives, or a bowl of soup for dunking. They also work crushed as a topping for casseroles or as a coating for baked chicken tenders.
Look for a box that lists whole wheat as the first ingredient rather than just "wheat flour," and check the sodium line since crackers can run salty; this batch comes in at 800 mg sodium per 100 g, so pairing with unsalted toppings like plain avocado or fresh tomato keeps a snack from getting too salty overall. Store the box in a cool, dry pantry and reseal the inner bag tightly or transfer to an airtight container, since whole-grain crackers pick up staleness and off flavors faster than refined ones. With 10.3 g fiber and 10.6 g protein per 100 g, they're a more filling cracker choice than most, useful for building a snack that actually holds you over between meals.
Frequently asked questions about crackers, whole-wheat
How many calories are in whole-wheat crackers?
Whole-wheat crackers have 427 calories per 100 g, though a typical serving is much smaller, closer to a handful.
Are whole-wheat crackers a good source of fiber?
Yes, this variety provides about 37% of the Daily Value for fiber per 100 g, higher than most refined-flour crackers.
What pairs well with whole-wheat cracker snacks?
Cheese, hummus, nut butter, or a bowl of soup for dunking all work well, since the cracker's dry texture and nutty flavor balance soft or savory toppings.