Crackers, whole-wheat
Crackers, whole-wheat
32%
daily fiber
9.7g
of fiber per cup, crushed
Daily goal (30g ⓘ)
32%
Good fiber source. You'd need about 3.1 servings to reach 30g.
Fiber Breakdown per 100g
10.3g / 100g
Soluble — feeds gut bacteria
Insoluble — keeps things moving
Estimated from published research — actual values vary by variety and preparation.
Per Serving
9.7g
1 cup, crushed
Calories
427kcal
per 100g
Fiber / 100cal
2.4g
satiety metric
Category Rank
#13/ 359
Top 4%
Crackers, whole-wheat & Fiber
A cup, crushed of crackers, whole-wheat provides 9.7g of dietary fiber along with 427 calories per 100g. That's 2.4g of fiber per 100 calories — a moderate fiber-to-calorie ratio.
The fiber splits into 1.6g soluble and 8.8g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.
With 10.6g of protein per 100g, crackers, whole-wheat also contributes to satiety alongside its fiber content.
Similar Fiber Content
Source: USDA FoodData Central (FDC ID: 172749)