Crackers, wheat, reduced fat
Whole food · Baked Products
Photo: Wikipedia
A light, crisp cracker made from refined wheat flour, engineered to be lower in fat than traditional varieties. It offers a satisfying, sandy crunch with a mild, toasty wheat flavor and a subtle hint of sweetness. Nutritionally, it's a calorie-dense carbohydrate source, providing quick energy with a modest protein boost.
Calorie split: 8% protein · 64% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love its reliable, crisp texture and neutral taste, making it a perfect blank canvas for both sweet and savory toppings. It's a staple for quick snacks, cheese boards, and lunchboxes due to its simplicity and satisfying crunch.
⚠️ Watch-outs & how to enjoy it better
The refined carbohydrates can cause rapid blood-sugar spikes, and it may be high in sodium depending on the brand. Those monitoring blood sugar or sodium intake should be cautious. To counteract this, always pair it with protein (like cheese or hummus) or healthy fats (like avocado) to slow digestion, and practice strict portion control.
Key benefits
- Lower in fat than standard wheat crackers
- Provides quick-release energy from carbohydrates
- Contains some protein for satiety
- Convenient, shelf-stable snack format
- Mild flavor pairs with many toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'cracker' is thought to derive from the sound the cracker makes when it's broken or bitten into, not from any ingredient.
Full nutrition (USDA data · scales with serving)
| Water | 2.7 g |
| Energy | 444 kcal |
| Energy | 1857 kj |
| Protein | 9.3 g |
| Total lipid (fat) | 13.4 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 71.5 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 15.0 g |
| Sucrose | 9.2 g |
| Glucose | 1.6 g |
| Fructose | 0.88 g |
| Lactose | 0.00 g |
| Maltose | 3.3 g |
| Galactose | 0.00 g |
| Starch | 50.9 g |
| Calcium, Ca | 80.0 mg |
| Iron, Fe | 5.0 mg |
| Magnesium, Mg | 47.0 mg |
| Phosphorus, P | 258 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 776 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.22 mg |
| Manganese, Mn | 2.1 mg |
| Selenium, Se | 10.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.63 mg |
| Riboflavin | 0.27 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.51 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 127 ug |
| Folic acid | 100 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 197 ug |
| Choline, total | 29.5 mg |
| Vitamin B-12 | 0.14 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 | 86.0 ug |
| Vitamin E (alpha-tocopherol) | 1.2 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) | 24.7 ug |
| Vitamin K (Dihydrophylloquinone) | 0.50 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 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 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.61 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.04 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.3 g |
| MUFA 18:1 c | 3.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 7.1 g |
| PUFA 18:2 | 6.2 g |
| PUFA 18:2 n-6 c,c | 6.1 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.87 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.85 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 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 | 0.20 g |
| Fatty acids, total trans-monoenoic | 0.17 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.17 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.28 g |
| Isoleucine | 0.33 g |
| Leucine | 0.62 g |
| Lysine | 0.19 g |
| Methionine | 0.14 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.17 g |
| Valine | 0.42 g |
| Arginine | 0.43 g |
| Histidine | 0.20 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.51 g |
| Glutamic acid | 2.7 g |
| Glycine | 0.39 g |
| Proline | 0.90 g |
| Serine | 0.41 g |
FAQ
What's the difference between reduced-fat and regular wheat crackers?
Reduced-fat versions typically have about 25% less fat than their standard counterparts, often achieved by using less oil or butter in the dough. This can result in a slightly drier, less rich texture but fewer calories from fat.
Are these crackers gluten-free?
No, as they are made from wheat flour, they contain gluten and are not suitable for individuals with celiac disease or gluten sensitivity.
How can I make them a more balanced snack?
Pair 4-6 crackers with a source of protein and healthy fat, such as a slice of cheese, a tablespoon of nut butter, or some hummus. This combination provides sustained energy and helps prevent blood sugar spikes.
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 4.44 kcal/g · 8% calories from protein · 3.4 g fiber · 15.0 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: 3.70 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.