Food guide

Cheese Cracker

Cheese Cracker is a staple dairy food used as a drink, topping or cooking ingredient.

Dairy

Nutrition per 100 g

Standardised to 100 g of cheese cracker for fair comparison. Typical serving: 30 g — 147 kcal per 30 g serving.

Nutrition information for Cheese Cracker
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	490 kcal	147 kcal	100 kcal
Protein	11 g	3.3 g	2.2 g
Carbohydrate	59.3 g	17.8 g	12.1 g
Fat	22.7 g	6.8 g	4.6 g
Fibre	2.3 g	0.7 g	0.5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of cheese cracker, with a typical serving and FDA Daily Value for adults.

Micronutrients for Cheese Cracker
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	17 µg	5.1 µg	2%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.025 µg	0.008 µg	<1%
Vitamin E	2.2 mg	0.66 mg	15%
Vitamin K	9.4 µg	2.8 µg	8%
Thiamin	0.56 mg	0.17 mg	47%
Riboflavin	0.34 mg	0.1 mg	26%
Niacin	6.1 mg	1.8 mg	38%
Vitamin B6	0.17 mg	0.051 mg	10%
Folate	241 µg	72.3 µg	60%
Vitamin B12	0.34 µg	0.1 µg	14%
Pantothenic acid	0.47 mg	0.14 mg	9%
Choline	8.7 mg	2.6 mg	2%
Minerals
Calcium	136 mg	40.8 mg	10%
Iron	4.9 mg	1.5 mg	27%
Magnesium	25 mg	7.5 mg	6%
Phosphorus	200 mg	60 mg	16%
Potassium	156 mg	46.8 mg	3%
Sodium	973 mg	292 mg	42%
Zinc	1.2 mg	0.36 mg	11%
Selenium	13.5 µg	4.1 µg	25%
Copper	0.13 mg	0.039 mg	14%
Manganese	0.56 mg	0.17 mg	24%

Source: USDA FoodData Central — Crackers, cheese, regular

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat cheese cracker?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Cheese Cracker is a staple dairy food used as a drink, topping or cooking ingredient.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Fruit, Oats, Coffee.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.