Calories in
crackers, cheese, whole grain
412 kcal per 100 g Crackers, cheese, whole grain contains 412 calories per 100 grams, or about 128 calories per serving 55 pieces. Per 100 g it provides 9.6 g protein, 57.3 g carbohydrate and 16.0 g fat.
By calories that splits 56% carbohydrate, 9% protein, 35% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 serving 55 pieces | 31.0 g | 128 | 3.0 g | 17.8 g | 5.0 g |
Full nutrition, per 100 g and per serving 55 pieces
| Nutrient | Per 100 g | Per serving 55 pieces |
|---|---|---|
| Energy | 412 kcal | 128 kcal |
| Protein | 9.6 g | 3.0 g |
| Total fat | 16.0 g | 5.0 g |
| Saturated fat | 3.2 g | 1.0 g |
| Carbohydrate | 57.3 g | 17.8 g |
| Fibre | 6.4 g | 2.0 g |
| Sugars | 0.0 g | 0.0 g |
| Sodium | 706.0 mg | 218.9 mg |
| Potassium | 212.0 mg | 65.7 mg |
| Calcium | 128.0 mg | 39.7 mg |
| Iron | 3.5 mg | 1.1 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 12.0 µg | 3.7 µg |
| Cholesterol | 16.0 mg | 5.0 mg |
| Water | 14.3 g | 4.4 g |
USDA FoodData Central, SR Legacy (FDC ID 174084). A dash means the nutrient was not measured for this item, which is not the same as zero.
How crackers, cheese, whole grain compares
Among the 129 baked products items on this site, crackers, cheese, whole grain ranks 32 of 129 by calorie density, against a category average of 337 kcal per 100 g — so it is about 22% more calorie-dense than typical for its group.
It carries 2.3 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one serving 55 pieces (128 kcal), a 70 kg adult would walk for roughly 26 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in crackers, cheese, whole grain?
Crackers, cheese, whole grain contains 412 calories per 100 g, which works out to about 128 calories per serving 55 pieces. It also provides 9.6 g of protein, 57.3 g of carbohydrate and 16.0 g of fat per 100 g.
What is the macro breakdown of crackers, cheese, whole grain?
By calories, crackers, cheese, whole grain is roughly 56% carbohydrate, 9% protein and 35% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a serving 55 pieces?
About 26 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the crackers, cheese, whole grain I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within baked products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Crackers, cheese, whole grain". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.