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[N]extrient

Crackers Rye Wafers Plain

SR Legacy·Comprehensive Reference Data

Crackers, rye, wafers, plain

Baked Products

A 100g serving covers 233% of the daily recommended Manganese, making Crackers Rye Wafers Plain one of the more concentrated dietary sources of this nutrient. Crackers Rye Wafers Plain is primarily a carbohydrate source, delivering 80.4g of carbs with minimal fat at 0.9g per 100g. Crackers Rye Wafers Plain packs 334 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 557mg per 100g (24% DV), relevant for anyone on a low-sodium or DASH diet. Crackers Rye Wafers Plain provides 22.9g of dietary fiber per 100g (82% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Crackers Rye Wafers Plain delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.

Calories334KCAL
Protein9.6G
Fat0.9G
Carbs80.4G
Fiber22.9G

Calorie Distribution

368kcal
  • Protein10%9.6 g
  • Fat2%0.9 g
  • Carbs87%80.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water5.0G
Energy334KCAL
Protein9.6G
Total lipid (fat)0.90G
Carbohydrate, by difference80.4G
Fiber, total dietary22.9G
Total Sugars1.0G
Cholesterol0MG
Vitamin C, total ascorbic acid0.10MG
Thiamin0.43MG
Riboflavin0.29MG
Niacin1.6MG
Vitamin B-60.27MG
Folate, total45.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.80MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)5.7UG
Calcium, Ca40.0MG
Iron, Fe5.9MG
Magnesium, Mg121MG
Phosphorus, P334MG
Potassium, K495MG
Sodium, Na557MG
Zinc, Zn2.8MG
Copper, Cu0.46MG
Manganese, Mn5.4MG
Selenium, Se23.8UG
Energy1397kJ
Ash4.1G
Pantothenic acid0.57MG
Folic acid0UG
Folate, food45.0UG
Folate, DFE45.0UG
Choline, total20.0MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta2.0UG
Carotene, alpha1.0UG
Cryptoxanthin, beta0UG
Vitamin A, IU5.0IU
Lycopene0UG
Lutein + zeaxanthin245UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.11G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.001G
SFA 16:00.10G
SFA 18:00.006G
Fatty acids, total monounsaturated0.15G
MUFA 16:10.003G
MUFA 18:10.14G
MUFA 20:10.004G
MUFA 22:10G
Fatty acids, total polyunsaturated0.40G
PUFA 18:20.35G
PUFA 18:30.05G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cracker (4-1/2" x 2-1/2" x 1/8") (11g)371.1g0.1g8.8g
oz (14.2g)471.4g0.1g11.4g
cracker, triple (25g)842.4g0.2g20.1g
cup, crushed (61g)2045.9g0.5g49g

Scaled from Crackers Rye Wafers Plain's per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Bulgur (Cooked)

83 kcal3.08g protein

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Nutrient Highlights

  • Crackers Rye Wafers Plain is a excellent source of Fiber (82% DV) — see top foods ranked by Fiber
  • Crackers Rye Wafers Plain is a excellent source of Iron (33% DV) — see top foods ranked by Iron
  • Crackers Rye Wafers Plain is a excellent source of Magnesium (29% DV) — see top foods ranked by Magnesium
  • Crackers Rye Wafers Plain is a excellent source of Zinc (25% DV) — see top foods ranked by Zinc
  • Crackers Rye Wafers Plain is a excellent source of Sodium (24% DV) — see top foods ranked by Sodium

Dietary Considerations

  • With 495mg of potassium per 100g, individuals on a renal diet should moderate their intake of Crackers Rye Wafers Plain. See the Kidney Disease & Low-Potassium Diet guide for more.

  • At 557mg of sodium per 100g, Crackers Rye Wafers Plain should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • The high fiber (22.9g) and low fat profile makes Crackers Rye Wafers Plain a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Crackers Rye Wafers Plain provides 5.9mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 1% (#83 of 8,262)
  • Iron: top 6% (#496 of 8,262)
  • Magnesium: top 6% (#496 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories334
% Daily Value*
Total Fat 0.90G1%
Cholesterol 0MG0%
Sodium 557MG24%
Total Carbohydrate 80.4G29%
Dietary Fiber 22.9G82%
Total Sugars 1.0G
Protein 9.6G19%
Vitamin D 0UG0%
Calcium 40.0MG3%
Iron 5.9MG33%
Potassium 495MG11%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172744.

View on USDA FoodData Central →