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How Many Calories in Crackers, Melba Toast, Rye (includes Pumpernickel)?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 110 kcal | 3.3g |
| 100g | 389 kcal | 11.6g |
| 0.5 oz | 54 kcal | 1.6g |
A crackers, melba toast, rye (includes pumpernickel) contains 389 calories per 100g. A typical 0.5 oz (14g) provides about 54 calories. Crackers, Melba Toast, Rye (includes Pumpernickel) is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Crackers, Melba Toast, Rye (includes Pumpernickel) Nutrition Facts
| Nutrient | Per 100g | Per serving (14g) |
|---|---|---|
| Calories | 389 kcal | 54 kcal |
| Protein | 11.6g | 1.6g |
| Carbohydrates | 77.3g | 10.8g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 3.4g | 0.5g |
| of which Saturates | 0.5g | 0.1g |
| Fibre | 8.0g | 1.1g |
| Sodium | 899.0mg | 126mg |
| Potassium | 193.0mg | 27mg |
| Calcium | 78.0mg | 11mg |
| Iron | 3.7mg | 0.5mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 38.7µg | 5µg |
| 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 (23% DV) — an excellent source
- High in carbohydrates (28% DV) — an excellent source
- High in fibre (29% DV) — an excellent source
- Low in saturated fat (2% DV)
- High in iron (21% DV) — an excellent source
- High in selenium (70% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- High in sodium (39% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 19% DV
- Protein: 23% DV
- Carbohydrates: 28% DV
- Fibre: 29% DV
- Fat: 4% DV
- Saturated fat: 2% DV
- Sodium: 39% DV
- Potassium: 4% DV
- Calcium: 6% DV
- Iron: 21% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 70% DV
- Riboflavin (B2): 23% DV
Useful for tracking crackers, melba toast, rye (includes pumpernickel)
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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, melba toast, rye (includes pumpernickel) 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, melba toast, rye (includes pumpernickel) 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, melba toast, rye (includes pumpernickel) fit your diet?
Fibre intake
Crackers, Melba Toast, Rye (includes Pumpernickel) provides 8.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in crackers, melba toast, rye (includes pumpernickel) per 100g?
Crackers, Melba Toast, Rye (includes Pumpernickel) contains 389 calories per 100g, based on USDA reference data.
Is crackers, melba toast, rye (includes pumpernickel) high in calories?
A 0.5 oz of crackers, melba toast, rye (includes pumpernickel) (14g) has around 54 calories — roughly 3% of a 2,000-calorie daily intake.
Is crackers, melba toast, rye (includes pumpernickel) good for weight loss?
Crackers, Melba Toast, Rye (includes Pumpernickel) is fairly calorie-dense at 389 calories per 100g, so portion size matters when losing weight. A 0.5 oz provides about 54 calories.
How much protein is in crackers, melba toast, rye (includes pumpernickel)?
Crackers, Melba Toast, Rye (includes Pumpernickel) contains 11.6g of protein per 100g.
Is crackers, melba toast, rye (includes pumpernickel) a good source of fibre?
Yes — crackers, melba toast, rye (includes pumpernickel) provides 8.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does crackers, melba toast, rye (includes pumpernickel) compare to sandwich spread, with chopped pickle, regular, unspecified oils?
Crackers, Melba Toast, Rye (includes Pumpernickel) has 389 calories per 100g, close to sandwich spread, with chopped pickle, regular, unspecified oils at 389 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of crackers, melba toast, rye (includes pumpernickel) for 20g of protein?
With 11.6g of protein per 100g, you'd need roughly 172g of crackers, melba toast, rye (includes pumpernickel) to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to crackers, melba toast, rye (includes pumpernickel) by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crackers, Melba Toast, Rye (includes Pumpernickel) (this page) | 389 kcal | 11.6g | 77.3g | 3.4g |
| Sandwich Spread, with Chopped Pickle, Regular, Unspecified Oils | 389 kcal | 0.9g | 22.4g | 34.0g |
| Cereals Ready-to-eat, Post, Alpha-Bits | 389 kcal | 10.0g | 80.3g | 4.6g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Cocoa Krispies | 389 kcal | 4.6g | 87.9g | 2.7g |
| Cereals Ready-to-eat, Kellogg, Kellogg'S Low Fat Granola without Raisins | 389 kcal | 8.7g | 80.9g | 5.7g |
| Cereals Ready-to-eat, Malt-O-Meal, Coco-Roos | 389 kcal | 3.4g | 86.8g | 4.6g |
| Cereals Ready-to-eat, Malt-O-Meal, Frosted Flakes | 389 kcal | 4.2g | 90.2g | 0.9g |
More kit for crackers, melba toast, rye (includes pumpernickel) tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.