Calories in
crackers, whole-wheat
427 kcal per 100 g Crackers, whole-wheat contains 427 calories per 100 grams, or about 61 calories per 0.5 oz. Per 100 g it provides 10.6 g protein, 69.6 g carbohydrate and 14.1 g fat.
By calories that splits 62% carbohydrate, 9% protein, 28% 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 | 28.0 g | 120 | 3.0 g | 19.5 g | 4.0 g |
| 6 crackers, Triscuits, regular size | 28.0 g | 120 | 3.0 g | 19.5 g | 4.0 g |
| 1 cracker | 4.6 g | 20 | 0.5 g | 3.2 g | 0.6 g |
| 0.5 oz | 14.2 g | 61 | 1.5 g | 9.9 g | 2.0 g |
Full nutrition, per 100 g and per 0.5 oz
| Nutrient | Per 100 g | Per 0.5 oz |
|---|---|---|
| Energy | 427 kcal | 61 kcal |
| Protein | 10.6 g | 1.5 g |
| Total fat | 14.1 g | 2.0 g |
| Saturated fat | 2.1 g | 0.3 g |
| Carbohydrate | 69.6 g | 9.9 g |
| Fibre | 10.3 g | 1.5 g |
| Sugars | 1.2 g | 0.2 g |
| Sodium | 800.0 mg | 113.6 mg |
| Potassium | 345.0 mg | 49.0 mg |
| Calcium | 36.0 mg | 5.1 mg |
| Iron | 3.3 mg | 0.5 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 2.9 g | 0.4 g |
USDA FoodData Central, SR Legacy (FDC ID 172749). A dash means the nutrient was not measured for this item, which is not the same as zero.
How crackers, whole-wheat compares
Among the 129 baked products items on this site, crackers, whole-wheat ranks 26 of 129 by calorie density, against a category average of 337 kcal per 100 g — so it is about 27% more calorie-dense than typical for its group.
It carries 2.5 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off 0.5 oz (61 kcal), a 70 kg adult would walk for roughly 12 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, whole-wheat?
Crackers, whole-wheat contains 427 calories per 100 g, which works out to about 61 calories per 0.5 oz. It also provides 10.6 g of protein, 69.6 g of carbohydrate and 14.1 g of fat per 100 g.
What is the macro breakdown of crackers, whole-wheat?
By calories, crackers, whole-wheat is roughly 62% carbohydrate, 9% protein and 28% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off 0.5 oz?
About 12 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, whole-wheat 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, whole-wheat". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.