Calories in
crackers, whole-wheat, low salt
443 kcal per 100 g Crackers, whole-wheat, low salt contains 443 calories per 100 grams, or about 63 calories per 0.5 oz. Per 100 g it provides 8.8 g protein, 68.6 g carbohydrate and 17.2 g fat.
By calories that splits 59% carbohydrate, 8% protein, 33% 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 |
|---|---|---|---|---|---|
| 0.5 oz | 14.2 g | 63 | 1.2 g | 9.7 g | 2.4 g |
| 1 cup, crushed | 94.0 g | 416 | 8.3 g | 64.5 g | 16.2 g |
| 1 cracker | 4.0 g | 18 | 0.4 g | 2.7 g | 0.7 g |
| 1 cracker, square | 4.0 g | 18 | 0.4 g | 2.7 g | 0.7 g |
Full nutrition, per 100 g and per 0.5 oz
| Nutrient | Per 100 g | Per 0.5 oz |
|---|---|---|
| Energy | 443 kcal | 63 kcal |
| Protein | 8.8 g | 1.2 g |
| Total fat | 17.2 g | 2.4 g |
| Saturated fat | 3.4 g | 0.5 g |
| Carbohydrate | 68.6 g | 9.7 g |
| Fibre | 10.5 g | 1.5 g |
| Sugars | 0.4 g | 0.1 g |
| Sodium | 186.0 mg | 26.4 mg |
| Potassium | 297.0 mg | 42.2 mg |
| Calcium | 50.0 mg | 7.1 mg |
| Iron | 3.1 mg | 0.4 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 | 2.7 g | 0.4 g |
USDA FoodData Central, SR Legacy (FDC ID 172823). A dash means the nutrient was not measured for this item, which is not the same as zero.
How crackers, whole-wheat, low salt compares
Among the 129 baked products items on this site, crackers, whole-wheat, low salt ranks 21 of 129 by calorie density, against a category average of 337 kcal per 100 g — so it is about 31% more calorie-dense than typical for its group.
It carries 2 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off 0.5 oz (63 kcal), a 70 kg adult would walk for roughly 13 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, low salt?
Crackers, whole-wheat, low salt contains 443 calories per 100 g, which works out to about 63 calories per 0.5 oz. It also provides 8.8 g of protein, 68.6 g of carbohydrate and 17.2 g of fat per 100 g.
What is the macro breakdown of crackers, whole-wheat, low salt?
By calories, crackers, whole-wheat, low salt is roughly 59% carbohydrate, 8% protein and 33% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off 0.5 oz?
About 13 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, low salt 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, low salt". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.