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Prepared and Processed  / Packaged Snacks

Cracker, plain Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 482kcal / 2530kcal (19%)

Macronutrients

Total Fat
19.7 g/ 42g (46%)
Saturated Fat
4.89 g/ 20g (24%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
13.52 g
Total Carbohydrates
68.7 g/ 348g (19%)
Dietary Fiber
3 g/ 20g (15%)
Sugar
1.3 g/ 63g (2%)
Protein
7.5 g/ 71g (10%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.16 mg/ 1mg (13%)
Vitamin B2
0.1 mg/ 1mg (7%)
Vitamin B3
3.6 mg NE/ 16mg NE (22%)
source

Minerals

Calcium
36 mg/ 750mg (4%)
Iron
2.8 mg/ 12mg (23%)
source
Phosphorus
54 mg/ 700mg (7%)
Sodium
777 mg/ 1500mg (51%)
Allergen Info
Wheat
Gluten
What is this food?
AI-assisted
Plain crackers are a crunchy, ready-to-eat snack made mostly from refined flour (carbohydrates) with added fat and some salt.
Why it matters to health
AI-assisted
Per 100 g, plain crackers provide a lot of energy (482 kcal) and mostly carbohydrates (68.7 g). They also have 19.7 g total fat with 4.9 g saturated fat, and 777 mg sodium—which can add up quickly if you snack often or eat a big serving. On the positive side, they do have some dietary fiber (3 g) and a small amount of sugar (1.3 g). Since crackers are usually eaten between meals, keeping portions helps balance your daily intake and supports heart-friendly choices (especially by not going too high on sodium and saturated fat).
Healthier tips
AI-assisted
  • Stick to a small portion per snack (e.g., a handful) and pair it with protein or fiber to feel fuller—like cheese, hard-boiled egg, tuna, or fresh fruit.
  • Choose lower-salt options when available, and avoid eating crackers straight from the pack.
  • Balance your day: if you have crackers as a snack, keep your next meal’s carbs (rice/noodles/bread) a bit lighter.
  • Drink water instead of sugary drinks to support better overall snack habits.
Common Filipino dishes
Pancit Canton, Arroz Caldo, Beef Tapa, Sinangag, Lumpia, Garlic Fried Rice
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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