Crackers, whole-wheat

1 cup, crushed (94 g): 401 kcal, 9.9 g protein, 65.4 g carbohydrate and 13.3 g fat.

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Nutrition Facts

Serving size1 cup, crushed (94 g)

Amount per serving

Calories400

% Daily Value*

Total Fat 13g	17%
Saturated Fat 2g	10%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 750mg	33%
Total Carbohydrate 65g	24%
Dietary Fiber 10g	35%
Total Sugars 1g
Includes Added Sugars ≤1g	≤2%
Protein 10g	20%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 3.1mg	15%
Potassium 320mg	6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, crushed (94 g) gives you

High in Protein (20% DV), Dietary fiber (35% DV), Magnesium (25% DV), Phosphorus (25% DV), Zinc (22% DV), Copper (44% DV), Manganese (88% DV), Vitamin K (21% DV), Niacin (B3) (27% DV)

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

10% protein · 62% carbohydrate · 28% fat

Protein: 10 g 9%
Carbs: 65 g 62%
Fat: 13 g 28%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 10% of foods
Protein: more than 54% of foods
Total fat: less than 24% of foods
Carbohydrate: more than 91% of foods
Dietary fiber: more than 96% of foods
Total sugars: less than 52% of foods
Sodium: less than 8% of foods

All nutrients (59)

Amounts for 1 cup, crushed (94 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	401 kcal	427 kcal
Protein	9.95 g	10.6 g	20%
Carbohydrate	65.4 g	69.5 g	24%
Dietary fiber	9.68 g	10.3 g	35%
Total sugars	1.12 g	1.19 g
Starch	53.6 g	57 g
Water	2.76 g	2.94 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	13.3 g	14.1 g	17%
Saturated fat	1.94 g	2.06 g	10%
Trans fat	0.187 g	0.199 g
Monounsaturated fat	3.05 g	3.25 g
Polyunsaturated fat	6.53 g	6.95 g
Omega-3 ALA	0.781 g	0.831 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	33.8 mg	36 mg	3%
Iron	3.14 mg	3.34 mg	17%
Magnesium	103 mg	110 mg	25%
Phosphorus	311 mg	331 mg	25%
Potassium	324 mg	345 mg	7%
Sodium	752 mg	800 mg	33%
Zinc	2.47 mg	2.63 mg	22%
Copper	0.395 mg	0.42 mg	44%
Manganese	2.02 mg	2.15 mg	88%
Selenium	9.49 mcg	10.1 mcg	17%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	1.33 mg	1.41 mg	9%
Vitamin K	25.6 mcg	27.2 mcg	21%
Thiamin (B1)	0.171 mg	0.182 mg	14%
Riboflavin (B2)	0.02 mg	0.021 mg	2%
Niacin (B3)	4.35 mg	4.63 mg	27%
Pantothenic acid (B5)	0.782 mg	0.832 mg	16%
Vitamin B6	0.174 mg	0.185 mg	10%
Folate	26.3 mcg	28 mcg	7%
Vitamin B12	0 mcg	0 mcg	0%
Choline	25.6 mg	27.2 mg	5%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.133 g	0.141 g
Threonine	0.283 g	0.301 g
Isoleucine	0.342 g	0.364 g
Leucine	0.661 g	0.703 g
Lysine	0.255 g	0.271 g
Methionine	0.16 g	0.17 g
Cystine	0.214 g	0.228 g
Phenylalanine	0.451 g	0.48 g
Tyrosine	0.182 g	0.194 g
Valine	0.437 g	0.465 g
Arginine	0.451 g	0.48 g
Histidine	0.224 g	0.238 g
Alanine	0.369 g	0.393 g
Aspartic acid	0.51 g	0.543 g
Glutamic acid	2.88 g	3.06 g
Glycine	0.401 g	0.427 g
Proline	0.944 g	1 g
Serine	0.433 g	0.461 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 172749(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.