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How Many Calories in Crackers, Cheese, Regular?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 139 kcal | 3.1g |
| 100g | 489 kcal | 10.9g |
| 0.5 oz | 68 kcal | 1.5g |
A crackers, cheese, regular contains 489 calories per 100g. A typical 0.5 oz (14g) provides about 68 calories. Crackers, Cheese, Regular is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Crackers, Cheese, Regular Nutrition Facts
| Nutrient | Per 100g | Per serving (14g) |
|---|---|---|
| Calories | 489 kcal | 68 kcal |
| Protein | 10.9g | 1.5g |
| Carbohydrates | 59.4g | 8.3g |
| of which Sugars | 4.5g | 0.6g |
| Fat | 22.7g | 3.2g |
| of which Saturates | 5.3g | 0.7g |
| Fibre | 2.3g | 0.3g |
| Sodium | 973.0mg | 136mg |
| Potassium | 156.0mg | 22mg |
| Calcium | 136.0mg | 19mg |
| Iron | 4.9mg | 0.7mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 17.0µg | 2µg |
| Selenium | 13.5µg | 2µg |
| Riboflavin (B2) | 0.3mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (22% DV) — an excellent source
- High in carbohydrates (22% DV) — an excellent source
- High in fat (29% DV) — an excellent source
- A good source of calcium (10% DV)
- High in iron (27% DV) — an excellent source
- High in selenium (25% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- High in saturated fat (26% DV) — worth weighing against your daily intake if you're watching this specifically
- High in sodium (42% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 24% DV
- Protein: 22% DV
- Carbohydrates: 22% DV
- Fibre: 8% DV
- Fat: 29% DV
- Saturated fat: 26% DV
- Sodium: 42% DV
- Potassium: 3% DV
- Calcium: 10% DV
- Iron: 27% DV
- Vitamin C: 0% DV
- Vitamin A: 2% DV
- Selenium: 25% DV
- Riboflavin (B2): 23% DV
Useful for tracking crackers, cheese, regular
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether crackers, cheese, regular is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out crackers, cheese, regular for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does crackers, cheese, regular fit your diet?
Moderation note
Crackers, Cheese, Regular is relatively energy-dense (489 kcal/100g) with 5.3g of saturated fat per 100g — fine as part of a varied diet, worth weighing rather than eyeballing if you're watching saturated fat intake specifically.
Frequently Asked Questions
How many calories in crackers, cheese, regular per 100g?
Crackers, Cheese, Regular contains 489 calories per 100g, based on USDA reference data.
Is crackers, cheese, regular high in calories?
A 0.5 oz of crackers, cheese, regular (14g) has around 68 calories — roughly 3% of a 2,000-calorie daily intake.
Is crackers, cheese, regular good for weight loss?
Crackers, Cheese, Regular is fairly calorie-dense at 489 calories per 100g, so portion size matters when losing weight. A 0.5 oz provides about 68 calories.
How much protein is in crackers, cheese, regular?
Crackers, Cheese, Regular contains 10.9g of protein per 100g.
Is crackers, cheese, regular a good source of fibre?
Crackers, Cheese, Regular is relatively low in fibre at 2.3g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does crackers, cheese, regular compare to cereals ready-to-eat, granola, homemade?
Crackers, Cheese, Regular has 489 calories per 100g, close to cereals ready-to-eat, granola, homemade at 489 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of crackers, cheese, regular for 20g of protein?
With 10.9g of protein per 100g, you'd need roughly 183g of crackers, cheese, regular to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to crackers, cheese, regular by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crackers, Cheese, Regular (this page) | 489 kcal | 10.9g | 59.4g | 22.7g |
| Cereals Ready-to-eat, Granola, Homemade | 489 kcal | 13.7g | 53.9g | 24.3g |
| Cookies, Sugar, Refrigerated Dough, Baked | 489 kcal | 4.7g | 65.6g | 23.1g |
| Girl Scouts, Samoas Cookies | 489 kcal | 3.5g | 64.1g | 25.8g |
| Keebler, Toast & Peanut Butter Sandwich Crackers | 489 kcal | 10.6g | 60.2g | 23.8g |
| Keebler, Town House, Wheat Crackers | 489 kcal | 6.3g | 63.2g | 24.4g |
| Austin, Peanut Butter On Toasty Crackers, Sandwich-type | 489 kcal | 10.6g | 60.2g | 23.8g |
More kit for crackers, cheese, regular tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.