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How Many Calories in Crackers, Saltines, Whole Wheat (includes Multi-grain)?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 113 kcal | 2.0g |
| 100g | 398 kcal | 7.1g |
| 1 serving | 56 kcal | 1.0g |
A crackers, saltines, whole wheat (includes multi-grain) contains 398 calories per 100g. A typical 1 serving (14g) provides about 56 calories. Crackers, Saltines, Whole Wheat (includes Multi-grain) is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Crackers, Saltines, Whole Wheat (includes Multi-grain) Nutrition Facts
| Nutrient | Per 100g | Per serving (14g) |
|---|---|---|
| Calories | 398 kcal | 56 kcal |
| Protein | 7.1g | 1.0g |
| Carbohydrates | 68.2g | 9.5g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 10.7g | 1.5g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 6.7g | 0.9g |
| Sodium | 1214.0mg | 170mg |
| Potassium | 221.0mg | 31mg |
| Calcium | 0.0mg | 0mg |
| Iron | 5.1mg | 0.7mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 25.8µg | 4µg |
| Riboflavin (B2) | 0.2mg | 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.
- A good source of protein (14% DV)
- High in carbohydrates (25% DV) — an excellent source
- High in fibre (24% DV) — an excellent source
- A good source of fat (14% DV)
- Low in saturated fat (0% DV)
- High in iron (28% DV) — an excellent source
- High in selenium (47% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- High in sodium (53% DV) — worth weighing against your daily intake if you're watching this specifically
- Calories: 20% DV
- Protein: 14% DV
- Carbohydrates: 25% DV
- Fibre: 24% DV
- Fat: 14% DV
- Saturated fat: 0% DV
- Sodium: 53% DV
- Potassium: 5% DV
- Calcium: 0% DV
- Iron: 28% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 47% DV
- Riboflavin (B2): 15% DV
Useful for tracking crackers, saltines, whole wheat (includes multi-grain)
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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, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain) 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, saltines, whole wheat (includes multi-grain) fit your diet?
Fibre intake
Crackers, Saltines, Whole Wheat (includes Multi-grain) provides 6.7g 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, saltines, whole wheat (includes multi-grain) per 100g?
Crackers, Saltines, Whole Wheat (includes Multi-grain) contains 398 calories per 100g, based on USDA reference data.
Is crackers, saltines, whole wheat (includes multi-grain) high in calories?
A 1 serving of crackers, saltines, whole wheat (includes multi-grain) (14g) has around 56 calories — roughly 3% of a 2,000-calorie daily intake.
Is crackers, saltines, whole wheat (includes multi-grain) good for weight loss?
Crackers, Saltines, Whole Wheat (includes Multi-grain) is fairly calorie-dense at 398 calories per 100g, so portion size matters when losing weight. A 1 serving provides about 56 calories.
How much protein is in crackers, saltines, whole wheat (includes multi-grain)?
Crackers, Saltines, Whole Wheat (includes Multi-grain) contains 7.1g of protein per 100g.
Is crackers, saltines, whole wheat (includes multi-grain) a good source of fibre?
Yes — crackers, saltines, whole wheat (includes multi-grain) provides 6.7g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does crackers, saltines, whole wheat (includes multi-grain) compare to cereals ready-to-eat, quaker, cap'n crunch?
Crackers, Saltines, Whole Wheat (includes Multi-grain) has 398 calories per 100g, close to cereals ready-to-eat, quaker, cap'n crunch at 398 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of crackers, saltines, whole wheat (includes multi-grain) for 20g of protein?
With 7.1g of protein per 100g, you'd need roughly 282g of crackers, saltines, whole wheat (includes multi-grain) to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to crackers, saltines, whole wheat (includes multi-grain) by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crackers, Saltines, Whole Wheat (includes Multi-grain) (this page) | 398 kcal | 7.1g | 68.2g | 10.7g |
| Cereals Ready-to-eat, Quaker, Cap'N Crunch | 398 kcal | 4.4g | 85.5g | 5.1g |
| Cereals Ready-to-eat, Malt-O-Meal, Honey Graham Squares | 398 kcal | 4.5g | 74.7g | 10.0g |
| Toaster Pastries, Kellogg, Kellogg'S Pop Tarts, Strawberry | 398 kcal | 4.7g | 71.1g | 10.5g |
| Kashi, Tlc, Honey Sesame Crackers | 398 kcal | 8.7g | 72.2g | 10.4g |
| Sweeteners, For Baking, Contains Sugar and Sucralose | 398 kcal | 0.0g | 99.5g | 0.0g |
| Kellogg'S, Pop-Tarts, Ice Cream Shoppe Frosted Vanilla Milkshake Toaster Pastries | 398 kcal | 4.0g | 70.1g | 11.3g |
More kit for crackers, saltines, whole wheat (includes multi-grain) tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.