Crackers, wheat, low salt
Whole food · Baked Products
Photo: Wikipedia
A crisp, golden-brown cracker made from whole wheat flour, offering a satisfying snap and a subtly nutty, toasted flavor. With a lower sodium content than standard varieties, it provides a solid source of dietary fiber and complex carbohydrates for sustained energy. Its light, airy texture makes it a versatile base for both savory and sweet toppings.
Calorie split: 7% protein · 54% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love these crackers for their satisfying crunch and mild, toasty wheat flavor that complements rather than overpowers toppings. Their versatility makes them a staple for quick snacks, cheese boards, and light meals, fitting into both casual and refined eating occasions.
⚠️ Watch-outs & how to enjoy it better
Despite being lower in salt, the crackers are still a refined carbohydrate that can cause blood-sugar spikes if eaten alone or in large quantities. To mitigate this, pair them with protein (like cheese or hummus) or healthy fats (like avocado) to slow digestion and stabilize blood sugar. Those with gluten sensitivities or celiac disease should avoid them entirely.
Key benefits
- Good source of dietary fiber (4.5g per 100g) for digestive health.
- Lower sodium content compared to many commercial crackers.
- Provides complex carbohydrates for steady energy release.
- Contains plant-based protein (8.6g per 100g).
- Versatile base for a variety of healthy toppings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'cracker' likely originated in the early 19th century, possibly from the 'cracking' sound they make when broken, or from the 'cracker' mechanism used to produce them.
Full nutrition (USDA data · scales with serving)
| Water | 3.1 g |
| Energy | 473 kcal |
| Energy | 1979 kj |
| Protein | 8.6 g |
| Total lipid (fat) | 20.6 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 64.9 g |
| Fiber, total dietary | 4.5 g |
| Total Sugars | 13.0 g |
| Calcium, Ca | 49.0 mg |
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 62.0 mg |
| Phosphorus, P | 220 mg |
| Potassium, K | 203 mg |
| Sodium, Na | 190 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.32 mg |
| Manganese, Mn | 1.8 mg |
| Selenium, Se | 33.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.51 mg |
| Riboflavin | 0.33 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.52 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 50.0 ug |
| Folic acid | 32.0 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 72.0 ug |
| Choline, total | 27.2 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 81.0 ug |
| Vitamin E (alpha-tocopherol) | 0.50 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) | 9.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 2.4 g |
| Fatty acids, total monounsaturated | 11.4 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 11.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.24 g |
| Isoleucine | 0.31 g |
| Leucine | 0.58 g |
| Lysine | 0.24 g |
| Methionine | 0.14 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.38 g |
| Histidine | 0.19 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.33 g |
| Proline | 0.93 g |
| Serine | 0.42 g |
FAQ
How does low-salt wheat cracker differ from regular wheat crackers?
Low-salt versions have significantly reduced sodium, often by 25-50%, while maintaining a similar texture and flavor profile. They are a better choice for those monitoring sodium intake.
Are these crackers suitable for a gluten-free diet?
No, as they are made from wheat flour, they contain gluten and are not suitable for individuals with celiac disease or gluten sensitivity.
What is the best way to store these crackers to keep them fresh?
Store them in an airtight container or resealable bag in a cool, dry place to prevent them from becoming stale or absorbing moisture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.73 kcal/g · 7% calories from protein · 4.5 g fiber · 13.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.94 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.