Crackers, multigrain
Whole food · Baked Products
Photo: Wikipedia
Multigrain crackers are a crisp, savory snack baked from a blend of whole grains like wheat, oats, and rye, often speckled with seeds. They offer a satisfying crunch with a nutty, earthy flavor profile. Nutritionally, they provide a solid source of carbohydrates and a moderate amount of fat, with a decent fiber content for a snack.
💚 Why it's loved
People love them for their hearty, robust crunch and the satisfying, savory flavor that pairs perfectly with dips, cheeses, or soups. They are a versatile staple for quick snacks, appetizers, and lunchboxes.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood-sugar spikes if eaten alone, and they may contain added sodium. For those monitoring blood sugar, pair them with protein (like cheese or hummus) or healthy fats (like avocado) to slow digestion. Always check labels for common allergens like wheat or soy.
Key benefits
- Provides sustained energy from complex carbohydrates
- Contains dietary fiber to support digestive health
- Offers a plant-based source of protein
- Convenient and portable whole-grain snack option
- Often contains seeds like flax or sesame for added nutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'cracker' may have originated from the sound they make when bitten into, or from the practice of 'cracking' them into soups and stews.
Full nutrition (scales with serving)
| Water | 2.5 g |
| Energy | 482 kcal |
| Energy | 2018 kj |
| Protein | 7.1 g |
| Total lipid (fat) | 20.4 g |
| Ash | 2.4 g |
| Carbohydrate, by difference | 67.6 g |
| Fiber, total dietary | 3.5 g |
| Total Sugars | 12.0 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 292 mg |
| Potassium, K | 171 mg |
| Sodium, Na | 883 mg |
| Zinc, Zn | 0.98 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 26.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.28 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 103 ug |
| Folic acid | 57.0 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 143 ug |
| Choline, total | 10.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 73.0 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 36.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.3 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.89 g |
| SFA 20:0 | 0.07 g |
| SFA 22:0 | 0.07 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.9 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 11.8 g |
| PUFA 18:2 | 10.4 g |
| PUFA 18:3 | 1.4 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.19 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.19 g |
| Isoleucine | 0.24 g |
| Leucine | 0.48 g |
| Lysine | 0.18 g |
| Methionine | 0.12 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.18 g |
| Valine | 0.29 g |
| Arginine | 0.32 g |
| Histidine | 0.17 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.35 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.28 g |
| Proline | 0.87 g |
| Serine | 0.34 g |
| Hydroxyproline | 0.00 g |
FAQ
Are multigrain crackers healthier than regular saltines?
Generally, yes. Multigrain crackers typically contain more whole grains, fiber, and nutrients from added seeds compared to refined-flour saltines, which are lower in fiber and nutrients.
Can I eat multigrain crackers on a gluten-free diet?
Most multigrain crackers contain wheat and are not gluten-free. You must look for specific products labeled 'gluten-free' that use alternative flours like rice, almond, or certified gluten-free oat flour.
How should I store multigrain crackers to keep them fresh?
Store them in a cool, dry place in a sealed container or their original packaging. Once opened, consuming them within a week or two is best to maintain crispness and prevent staleness.