Crackers - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Crackers

Crackers consist of 3% fat, 11% protein, 75% carbs, 4% fiber and 4% water. With 387 of calories per 100g Crackers are 87% lower than other foods in Long-life pastries. In total 7% of the calories in Crackers are from fat, 11% from protein and 78% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 55
  • High in carbs 18.8g carbohydrates per portion of 25g
  • Low Glycemic Load Glycemic Load: 10.3
On this page you will find information on:

Can you eat Crackers for a low carb diet?

With 18.75g of carbs and a Glycemic Load of 10.3 in a portion of 25g, Crackers should be avoided for a ketogenic diet due to the high percentage of carbs. Crackers contain low amounts of Fructose, are high in Gluten and have very low amounts of Lactose.

Crackers: nutrition facts & data

Nutrition facts
per 100g 		Crackers
avg Long-life pastries[1]
Calories (kcal) 387.0 444.4
Fat (g) 3.0 18.4
Protein (g) 11.0 8.6
Carbohydrates (g) 75.0 58.9
Mono- & Di-Saccharides (g) 1.0 58.9
Polysaccharides (g) 74.0 58.9
Fibers (g) 3.8 3.4
Sodium (mg) 960.0 225.4
Water (g) 4.0 8.8
[1] average of Long-life pastries

Breakdown in percent (%) of total calories

An average portion size (25g) of Crackers contain:

  • 96.8 Calories
  • 0.8g of Fat
  • 2.8g of Protein
  • and 18.8g of Carbs
  • 240.0mg of sodium - 0.2% of the RDA for sodium.
  • 7.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.2mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.3mg of Iron - 0.0% of the RDA for Iron.
  • 41.3mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Crackers you get

  • 0.15 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Long-life pastries have on average 0.15g of proteins per 1 gram of carbs.
  • 0.04 grams of fat (total average 0.66g, other foods in Long-life pastries 0.31g)
  • 0.05 grams of fibers (total average 0.13g, other foods in Long-life pastries 0.06g)

Nutrient distribution per gram

What vitamins are in Crackers?

Vitamins
per 100g 		Crackers
avg[1]
Vitamin C (mg) 0.0 0.4
Vitamin E (mg) 0.2 3.2
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 10.0 14.9
Vitamin B12 (μg) 0.0 0.2
Retinol (μg) 15.0 81.0
beta-Carotene (μg) 20.0
[1] average of Long-life pastries

Are Crackers rich in vitamins?

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The following chart displays the amount of vitamins per portion Size (25g) for Crackers of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Crackers

Minerals
per 100g 		Crackers
avg[1]
Magnesium (mg) 30.0 46.6
Zinc (mg) 0.9 1.1
Sodium (mg) 960.0 225.4
Calcium (mg) 70.0 45.9
Iron (mg) 1.1 2.0
Potassium (mg) 165.0 269.4
Phosphorus (mg) 445.0 175.6
[1] average of Long-life pastries

Are Crackers high in minerals?

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Again, for every mineral contained in Crackers we looked at the portion size (25g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Crackers

75.0% of Crackers are carbs, per serving of 25g that makes 18.8g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Crackers
avg[1]
Monosaccharides (g) 1.0 25.5
Polysaccharides (g) 74.0 33.2
Total carbs (g) 75.0 58.9
[1] average of Long-life pastries

How high are the Glycemic Index and the Glycemic Load for Crackers?

The Glycemic Index of Crackers is 55, which would be considered as moderate. The Glycemic Load in a normal serving is 10.3 and can be regarded as low.

Allergens in Crackers

  • are high in Gluten
  • have very low amounts of Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Crackers

Of the 3.0g total fat per 100g in Crackers, 1.0g are saturated fatty acids (SFA), 1.0g are monounsaturated fatty acids (MUFA) and 0.9g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.