Cracker, 100% whole wheat
✓
Cracker4 g
✓
Triscuit4 g
✓
Wheat Wafer4 g
✓
Cup, NFS76 g
✓
Cup, Crushed94 g

Calories in 1 cup, NFS (76 g)
324.5 calories, 96.3 from fat
 
Carbs
52.9 g
 
Proteins
8 g
 
Fat
10.7 g
 
Sat. Fat
1.6 g

KEY FACTS

(learn about health benefits or risks)
  • Cracker, 100% whole wheat has high calorie density - this means that the amount of calories you are getting from an ounce is high (0.15 cal/oz).
  • Rich in vitamins and minerals (10.8%/cal) - a good source of Vitamin K (helps prevent coronary artery disease and heart failure), Phosphorus (helps provide effective digestion), Magnesium (relaxes the nervous system), Copper (reduces the symptoms of arthritis), Iron (plays a key role in providing strength to the immune system), Zinc (keeps brain function strong) and Selenium (helps the regulation of hormones in the body).
  • Cracker, 100% whole wheat contains a moderate amount of risky components that may include saturated fat, sodium and sugars (0.01%/oz).
  • Good source of proteins (21% of DV/100g), fiber (41% of DV/100g) and relatively high in carbs (23% of DV/100g)!
Calories Nutrition Risky Content
High
Density
(4.3 cal/g)
High
Density
(10.8 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
16%
Protein
18%
Carbs
31%
Fiber
17%
Fat
8%
Saturated Fat
0%
Cholesterol
22%
Sodium
3%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin K

Helps prevent cancer; Fights Alzheimer's disease.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Phosphorus

Releaves minor health problems like muscle weakness, numbness and fatigue; Helps provide effective digestion.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Cracker, 100% whole wheat

Serving Size: cup, NFS (76g)

* Amount Per Serving
Calories 324.5 cal
Calories from Fat 96.3 cal
% Daily Value
Total Fat 10.7 g 16.5%
Saturated Fat 1.6 g 7.8%
Cholesterol 0 mg 0%
Sodium 535 mg 22.3%
Total Carbohydrate 52.9 g 17.6%
Dietary Fiber 7.8 g 31.3%
Sugars (Added) 0.8 g 2.5%
Protein 8 g 16.1%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.1 mg 7%
Vitamin B12 0 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 20.7 mcg 25.8%
 
Minerals
Calcium (Ca) 27.4 mg 3%
Copper (Cu) 0.3 mg 16%
Iron (Fe) 2.5 mg 14.1%
Magnesium (Mg) 83.6 mg 20.9%
Manganese (Mn) 0 mg 0%
Potassium (K) 262.2 mg 7.5%
Phosphorus (P) 251.6 mg 25.2%
Selenium (Se) 7.7 mcg 11%
Zinc (Zn) 2 mg 13.3%