Crackers, woven wheat, reduced fat
Common food
Photo: Wikipedia
A crisp, woven lattice of whole wheat strands, offering a satisfyingly crunchy texture with a mild, toasty grain flavor. Nutritionally, it's a high-fiber, low-fat carbohydrate source, providing sustained energy without excessive calories.
Calorie split: 11% protein · 73% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love it for its versatile, neutral canvas that pairs perfectly with dips, cheeses, and spreads. Its sturdy, woven structure holds up well, making it a reliable and satisfying snack for any occasion.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause blood-sugar spikes if eaten alone, and the dry texture may be challenging for some. To counteract this, always pair it with a protein or healthy fat like hummus, nut butter, or cheese, and practice portion control.
Key benefits
- High in dietary fiber (10.9g per 100g) for digestive health
- Significant source of plant-based protein (11.34g per 100g)
- Low in fat (7.59g per 100g), especially saturated fat
- Provides complex carbohydrates for steady energy release
- Low in sugar (1.22g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'woven' structure isn't just for looks; it creates air pockets that make the cracker extra crispy and helps it stay sturdy when loaded with toppings.
Full nutrition (USDA data · scales with serving)
| Water | 2.6 g |
| Energy | 416 kcal |
| Protein | 11.3 g |
| Total lipid (fat) | 7.6 g |
| Carbohydrate, by difference | 75.5 g |
| Fiber, total dietary | 10.9 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 120 mg |
| Phosphorus, P | 364 mg |
| Potassium, K | 373 mg |
| Sodium, Na | 745 mg |
| Zinc, Zn | 3.0 mg |
| Copper, Cu | 0.45 mg |
| Selenium, Se | 14.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.02 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 30.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 29.5 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 194 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 16:0 | 0.73 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 3.2 g |
| PUFA 18:3 | 0.40 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)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Crackers.
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.39 g |
| Methionine | 0.15 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
What makes it 'reduced fat' compared to regular crackers?
It contains significantly less fat per serving than traditional buttery or oil-based crackers, often achieved by using less fat in the dough and a baking process instead of frying.
Is woven wheat the same as whole wheat?
Woven wheat crackers are typically made from whole wheat flour, meaning they include the bran, germ, and endosperm, which contributes to their high fiber and nutrient content.
Can I use this as a bread substitute?
Yes, it works well as a lighter, crispier base for open-faced sandwiches or canapés, though it won't have the same chewy texture or moisture as bread.
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 4.16 kcal/g · 11% calories from protein · 10.9 g fiber · 1.2 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: 2.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.