Crackers, Whole-wheat, Low Salt

Serving Size 100 grams

Nutritional Value and Analysis

Crackers, Whole-wheat, Low Salt with a serving size of 100 grams has a total of 443 calories with 17.2 grams of fat. The serving size is equivalent to 100 grams of food and contains 154.8 calories from fat. This item is classified as baked products foods.

This food is a good source of fiber, copper, manganese and tryptophan .

Fiber 42% of DV

A serving of 100 grams of crackers, whole-wheat, low salt has 42% of the recommended daily needs of fiber.

Copper 49% of DV

A serving of 100 grams of crackers, whole-wheat, low salt has 49% of the recommended daily needs of copper.

Manganese 98% of DV

A serving of 100 grams of crackers, whole-wheat, low salt has 98% of the recommended daily needs of manganese.

Tryptophan 42% of DV

A serving of 100 grams of crackers, whole-wheat, low salt has 42% of the recommended daily needs of tryptophan.

Amount Per Serving
Calories 443		Calories from Fat 155
% Daily Value*
Total Fat 17.2g		26%
	Saturated Fat 3.4g	17%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 186mg		8%
Total Carbohydrate 68.6g		23%
	Dietary Fiber 10.5g	42%
	Sugars 0g
Protein 9g

Vitamin A 0%	Vitamin C 0%
Calcium 4%	Iron 17%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	0 IU	0%
→ Vitamin A, RAE	0 µg	0%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	0 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	179 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.18 mg	11%
Vitamin C	0 mg	0%
Vitamin D	0 IU	0%
Vitamin E	0.86 mg	6%
Vitamin K	8.3 µg	7%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	68.6 g	23%
Sugars	0.37 g	1%
Fiber	10.5 g	42%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	17.2 g	26%
Saturated Fats	3.39 g	17%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0.02 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0 g	-
→ Palmitic Acid	1.74 g	-
→ Stearic Acid	1.62 g	-
Monounsaturated Fats	5.88 g	-
→ Palmitoleic Acid	0.01 g	-
→ Oleic Acid	5.87 g	-
→ Gadoleic Acid	0 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	6.6 g	-
→ Linolenic Acid (18:2)	6.22 g	-
→ Linolenic Acid (18:3)	0.38 g	-
→ Parinaric Acid	0 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	8.8 g	17%
→ Alanine	0.32 g	-
→ Arginine	0.42 g	-
→ Aspartic acid	0.46 g	-
→ Cystine	0.21 g	-
→ Glutamic acid	2.8 g	-
→ Glycine	0.36 g	-
→ Histidine	0.21 g	23%
→ Isoleucine	0.33 g	27%
→ Leucine	0.6 g	21%
→ Lysine	0.25 g	10%
→ Methionine	0.14 g	11%
→ Phenylalanine	0.42 g	20%
→ Proline	0.92 g	-
→ Serine	0.42 g	-
→ Threonine	0.26 g	20%
→ Tryptophan	0.14 g	42%
→ Tyrosine	0.26 g	11%
→ Valine	0.4 g	26%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	50 mg	4%
Copper	0.44 mg	49%
Iron	3.08 mg	17%
Magnesium	99 mg	24%
Manganese	2.25 mg	98%
Phosphorus	295 mg	24%
Potassium	297 mg	6%
Selenium	14.7 µg	27%
Sodium	186 mg	8%
Zinc	2.15 mg	20%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	2.7 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	2.7 g	-

Calories Burn off Time

How long would it take to burn off Crackers, Whole-wheat, Low Salt with 443calories? A brisk walk for 96 minutes, jogging for 45 minutes, or hiking for 74 minutes will help your burn off the calories in crackers, whole-wheat, low salt.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	92 minutes
Dancing	81 minutes
Golfing	81 minutes
Hiking	74 minutes
Light Gardening	81 minutes
Stretching	148 minutes
Walking - 3.5 mph	96 minutes
Weight Training - light workout	123 minutes
Aerobics	55 minutes
Basketball	61 minutes
Bicycling - 10 mph or more	45 minutes
Running - 5 mph	45 minutes
Swimming	52 minutes
Walking - 4.5 mph	58 minutes
Weight Training - vigorous workout	61 minutes

Similar Food Items to Crackers, Whole-wheat, Low Salt

Name	Calories	Total Fat	Proteins	Carbohydrates
Cake, Yellow, Unenriched, Dry Mix	432	11.6g	4.4g	78.1g
Cookies, Butter, Commercially Prepared, Unenriched	467	18.8g	6.1g	68.9g
Cookies, Chocolate Chip, Commercially Prepared, Regular, Higher Fat, Unenriched	481	22.6g	5.4g	66.8g
Cookies, Ladyfingers, Without Lemon Juice And Rind	363	9.1g	10.6g	59.7g
Crackers, Melba Toast, Plain, Without Salt	390	3.2g	12.1g	76.6g
Crackers, Saltines, Low Salt (includes Oyster, Soda, Soup)	421	8.85g	9.5g	74.34g
Crackers, Saltines, Unsalted Tops (includes Oyster, Soda, Soup)	434	11.8g	9.2g	71.5g
Crackers, Standard Snack-type, Regular, Low Salt	502	25.3g	7.4g	61g
Crackers, Wheat, Low Salt	473	20.6g	8.6g	64.9g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium