Crackers (cheese, whole grain) nutrition facts
100 grams of crackers, cheese, whole grain contain 412 calories, 9.6 g of protein, 57 g of carbohydrates and 16 g of fat. It is an excellent source of selenium (73% DV), riboflavin (B2) (42% DV), folate (37% DV) and niacin (B3) (32% DV). Most of its calories (56%) come from carbs. It is high in sodium, with 706 mg per 100 g. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Selenium73%
- Riboflavin (B2)42%
- Folate37%
- Niacin (B3)32%
- Copper26%
- Thiamin (B1)24%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0.1 µg | 1% |
| Vitamin A | 12 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 1.08 mg | 7% |
| Vitamin K | 3.9 µg | 3% |
| Thiamin (B1) | 0.29 mg | 24% |
| Riboflavin (B2) | 0.55 mg | 42% |
| Niacin (B3) | 5.13 mg | 32% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate | 146 µg | 37% |
| Vitamin B12 | 0.06 µg | 3% |
| Choline | 14.5 mg | 3% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 128 mg | 10% |
| Iron | 3.46 mg | 19% |
| Potassium | 212 mg | 5% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 264 mg | 21% |
| Zinc | 1.84 mg | 17% |
| Copper | 0.23 mg | 26% |
| Selenium | 40.3 µg | 73% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 3.21 g | 16% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 8.02 g | - |
| Polyunsaturated fat | 3.21 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 14.3 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other baked products
| Per 100 g | Crackers (cheese, whole grain) | Category average | Difference |
|---|---|---|---|
| Calories | 412 | 360 | +15% |
| Protein | 9.62 g | 6.92 g | +39% |
| Total carbohydrate | 57.3 g | 56.1 g | +2% |
| Total fat | 16 g | 12.3 g | +30% |
| Dietary fiber | 6.4 g | 3.37 g | +90% |
| Total sugars | 0 g | 16.4 g | -100% |
| Sodium | 706 mg | 570 mg | +24% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 174084. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.