Crackers (melba toast, rye (includes pumpernickel)) nutrition facts

100 grams of crackers, melba toast, rye (includes pumpernickel) contain 389 calories, 12 g of protein, 77 g of carbohydrates and 3.4 g of fat. It is an excellent source of selenium (70% DV), copper (45% DV), thiamin (B1) (39% DV) and folate (32% DV). Most of its calories (80%) come from carbs. It is high in sodium, with 899 mg per 100 g. It is high in fiber.

Nutrition Facts
Calories389
% Daily Value*
Total fat 3.4 g4%
Saturated fat 0.45 g2%
Cholesterol 0 mg0%
Sodium 899 mg39%
Total carbohydrate 77.3 g28%
Dietary fiber 8 g29%
Protein 11.6 g23%
Calcium 78 mg6%
Iron 3.68 mg20%
Potassium 193 mg4%

* 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

Protein 12%Carbs 80%Fat 8%
389calories
11.6 gprotein
77.3 gcarbs
3.4 gfat

Values shown for 100 g.

Rich in

  • Selenium70%
  • Copper45%
  • Thiamin (B1)39%
  • Folate32%
  • Manganese32%
  • Niacin (B3)30%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin A0 µg0%
Vitamin C0 mg0%
Thiamin (B1)0.47 mg39%
Riboflavin (B2)0.28 mg22%
Niacin (B3)4.72 mg30%
Pantothenic acid (B5)0.48 mg10%
Vitamin B60.09 mg5%
Folate129 µg32%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium78 mg6%
Iron3.68 mg20%
Potassium193 mg4%
Magnesium39 mg9%
Phosphorus183 mg15%
Zinc1.36 mg12%
Copper0.4 mg45%
Manganese0.74 mg32%
Selenium38.7 µg70%

Fats

NutrientAmount% DV
Saturated fat0.45 g2%
Monounsaturated fat0.91 g-
Polyunsaturated fat1.35 g-

Other

NutrientAmount% DV
Water4.9 g-
Alcohol0 g-

How it compares to other baked products

Per 100 gCrackers (melba toast, rye (includes pumpernickel))Category averageDifference
Calories389360+8%
Protein11.6 g6.92 g+68%
Total carbohydrate77.3 g56.1 g+38%
Total fat3.4 g12.3 g-72%
Dietary fiber8 g3.37 g+137%
Sodium899 mg570 mg+58%

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Source: USDA FoodData Central, SR Legacy, FDC ID 174978. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.