Grain2 recipes
crispy whole wheat cracker.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
khakhrawhole wheat crackerswhole grain crackerswholemeal crackers
SERVING
CALORIES
465
PROTEIN
9.5g
CARBS
66g
FAT
20.5g
FIBER
9.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories465kcal—
Protein9.5g19%
Carbohydrates66g24%
Fiber9.0g32%
Sugar6.2g12%
Total fat20.5g26%
Saturated fat3.2g16%
Trans fat0g—
Cholesterol0mg0%
Water3.5g—
MINERALS
Sodium750mg33%
Potassium320mg7%
Calcium60mg5%
Iron3.8mg21%
Magnesium95mg23%
Phosphorus280mg22%
Zinc2.1mg19%
Copper0.30mg33%
Manganese2.4mg104%
Selenium35µg64%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K4.5µg4%
Thiamin (B1)0.40mg33%
Riboflavin (B2)0.20mg15%
Niacin (B3)4.8mg30%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.20mg12%
Folate (B9)45µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup70g
1 oz28.4g
1 lb453.6g
1 piece4g
HEALTH BENEFITS
Why eat it.
- ✓High dietary fiber supports digestive health
- ✓Provides sustained energy through complex carbohydrates
- ✓Contains essential minerals like iron and magnesium
- ✓Whole grains support heart health and cholesterol management
- ✓Low glycemic index compared to refined flour crackers
COOKING TIPS
In the kitchen.
- 1Use as a base for appetizers with cheese, hummus, or smoked salmon
- 2Crush into coarse crumbs to use as a healthy breading for chicken or fish
- 3Serve alongside soups or salads for added texture and fiber
STORAGE
Keep it fresh.
- Store in an airtight container to maintain crispness
- Keep in a cool, dry pantry away from direct sunlight
- If they become soft, briefly toast in an oven to restore crunch
FAQ
Frequently asked questions.
Are crispy whole wheat crackers healthy?
Yes, they are a nutritious snack option as they provide complex carbohydrates and essential minerals like magnesium and manganese. Because they are made from whole grains, they offer more fiber than refined crackers, which supports digestive health and provides sustained energy.
How much protein and fiber are in these crackers?
A 100g serving contains approximately 10.58g of protein and is a significant source of dietary fiber. This combination helps promote a feeling of fullness and supports muscle maintenance compared to crackers made from refined white flour.
Are whole wheat crackers good for weight loss?
They can be a helpful part of a weight loss diet because the fiber content increases satiety, helping you feel full longer. However, with 427 calories per 100g, it is important to practice portion control and pair them with low-calorie toppings like vegetables or hummus.
Are these crackers gluten-free?
No, whole wheat crackers are not gluten-free. They are made from whole grain wheat, which naturally contains gluten, making them unsuitable for those with celiac disease or non-celiac gluten sensitivity.
Are crispy whole wheat crackers vegan?
Most varieties are vegan as they typically consist of whole wheat flour, water, oil, and salt. However, some brands may add honey, milk solids, or butter for flavoring, so it is essential to check the ingredient label.
How do whole wheat crackers affect blood sugar levels?
Whole wheat crackers have a lower glycemic impact than white crackers because their fiber content slows the absorption of glucose. This helps manage blood sugar levels and prevents the sharp insulin spikes associated with refined grain products.
What do crispy whole wheat crackers taste like?
They have a distinctively nutty, earthy flavor compared to white crackers. Their texture is typically denser and heartier, providing a satisfying crunch that holds up well under heavy toppings.
Can I use whole wheat crackers as a substitute for breadcrumbs?
Yes, crushed whole wheat crackers are an excellent substitute for breadcrumbs in meatloaf, meatballs, or as a crispy coating for baked fish and chicken. They add more fiber and a deeper flavor profile than traditional breadcrumbs.
How should I store whole wheat crackers to keep them fresh?
Store them in an airtight container in a cool, dry pantry to prevent them from absorbing moisture and becoming stale. If they lose their crunch, you can briefly toast them in a 300°F (150°C) oven for 2-3 minutes to restore their crispness.
How long do whole wheat crackers last once the package is opened?
Once opened, they generally stay fresh for 1 to 2 weeks if kept in a sealed container. Unopened packages can last up to 6 months, but always check the 'best by' date for the highest quality.
RECIPES
Cook with crispy whole wheat cracker.
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