Crackers
Checked by us One serving: 30 g (about 1 single-serving bag) · 147 kcal
Some niacin and thiamin. 2 more nutrients in moderate amounts: see Good for. Some of that may be added by the maker and depends on the brand: check your label.
Nothing to watch for most people.
Worth knowing for some people: gluten.
Good for
How we counted this
What one serving (30 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- Some
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
2.48 mg in one serving: 16% of the 16 mg a day men need, 18% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.17 mg in one serving: 14% of the 1.2 mg a day men need, 15% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Some
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
215 mg in one serving: 13% of the 1,600 mg a day men need, 20% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Some
Folate
Your body needs it to make DNA and to divide new cells.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
45.6 µg in one serving: 11% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
18 more nutrients at a little or less
- A little
Iron
Carries oxygen in your blood.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
1.46 mg in one serving: 18% of the 8 mg a day men need, 8% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.1 mg in one serving: 8% of the 1.3 mg a day men need, 9% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Selenium
Your thyroid uses it to make its hormones.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
4.05 µg in one serving: 7% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
3.28 g in one serving: 6% of the 56 g a day men need, 7% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.66 mg in one serving: 4% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.1 µg in one serving: 4% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
40.8 mg in one serving: 4% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.36 mg in one serving: 3% of the 11 mg a day men need, 5% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
2.82 µg in one serving: 2% of the 120 µg a day men need, 3% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
7.5 mg in one serving: 2% of the 400 mg a day men need, 2% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
0.69 g in one serving: 2% of the 38 g a day men need, 3% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Potassium
Your nerves, muscles and kidneys need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
46.8 mg in one serving: 1% of the 3,400 mg a day men need, 2% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
5.1 µg in one serving: 1% of the 900 µg a day men need, 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
2.61 mg in one serving: under 1% of the 550 mg a day men need, 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0.3 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Deoxynivalenol (vomitoxin)
Nothing to watchYou’d need about 5.7 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 3.61 µg
How we got this
A serving a day adds 7.4–17% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 75–82% of the limit.
The highest average adult intake we found already takes up about 70% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 580 g a day would reach the limit.
Why this rating: Eating it daily comes to 30 g a day, which stays within the 170 g of room left before the limit.
general_acute: 4,600 g in one sitting.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's group tolerable daily intake for deoxynivalenol is 1 µg/kg body weight/day (70 µg/day). A 30 g serving carries 3.61 µg, 5.2% of it, and adds 7-17% to the adult mean (0.3-0.7 µg/kg body weight/day); about 581 g of crackers a day would reach the limit, eaten alone. At the highest sample (790 ng/g) a serving is 23.7 µg, 34% of it.
Acrylamide
Nothing to watchYou’d need about 3 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 16–35% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 9.82 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe threshold is set for acrylamide; EFSA (2015) counts a margin of exposure of 10,000 on a benchmark dose lower limit (BMDL10) of 0.17 mg/kg body weight/day as low concern. A 30 g serving (9.82 µg) adds 15.6-35.1% to EFSA's adult mean (0.4-0.9 µg/kg body weight/day = 28-63 µg/day), under doubling. Against Health Canada's lower mean (11-20 µg/day) it adds 49-89%, the nearest it comes to the cap. The highest sample (1600 ng/g) gives 48.0 µg, 76-171% of EFSA's mean.
Checked for cadmium, nickel, aluminum, glyphosate residues, ochratoxin A and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 11 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.66 µg
How we got this
A serving a day adds 3.7% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 73% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 8,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 210 g a week, which stays within the 2,300 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 3.7% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Nickel
Nothing to watchYou’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 2.32 µg
How we got this
A serving a day adds 1–1.1% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 26–27% of the limit.
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 12,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 30 g a day, which stays within the 8,700 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. A 30 g serving is 2.3 µg, 0.25% of the limit; about 11,788 g a day would reach it, eaten alone.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Aluminum
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 37.3 µg
How we got this
A serving a day adds 0.2–1.9% to what an average adult already takes in: a share of that intake, not of the limit.
56,000 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable weekly intake for aluminium is 1 mg/kg body weight/week (70,000 µg a week for 70 kg). A 30 g serving carries 37 µg, 0.05% of it; seven daily servings are 0.4% of it and add 0.2-1.9% to the adult weekly mean. About 56,281 g in a week would reach the limit, eaten alone.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Glyphosate residues
Nothing to watchYou’d need more than 100 servings in a day of this food alone to reach the limit.
Learn more
One serving carries 3.66 µg
How we got this
290,000 g a day reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's acceptable daily intake for glyphosate is 0.5 mg/kg body weight/day (35,000 µg/day, 2023). A 30 g serving carries 3.7 µg, 0.010% of it; about 286,885 g a day would reach it, eaten alone. No adult average intake is recorded, so only the serving's share of the limit is shown.
Ochratoxin A
Nothing to watchYou’d need about 16 servings a day, every day, of this food alone to double the ochratoxin A an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 1.8–6.5% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.01 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe threshold is set for ochratoxin A; EFSA (2020) counts a margin of exposure of 10,000 on a benchmark dose lower limit (BMDL10) of 14.5 µg/kg body weight/day as low concern. A 30 g serving is 7.6 ng, 0.11 ng/kg body weight, and adds 1.8-6.5% to the adult mean (116-422 ng/day).
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.3% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.1 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: one 30 g serving adds 0.29% to the average adult's lead intake of 35 µg/day (0.10 µg), far from doubling it. No safe threshold is set for lead.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
For some people
Flagged for people with celiac disease: crackers are made from wheat flour, and gluten is found in wheat, barley, rye and their hybrids.
Worth knowing
No limit applies, so none is rated.
Sugar
1.4 g of sugar in a 30 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
Shown as context, not rated: EFSA's 2024 reference (benchmark dose lower limit (BMDL05) 0.06 µg/kg body weight/day) covers inorganic arsenic; the survey measured total only.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 30 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
No swaps for niacin and thiamin: they may be added to this food, so its amount varies by brand.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Building muscle: more protein and more calories, per 100 g.
Pumpkin seeds29.9 g protein · 515 kcal per 100 g
Cashews, raw17.4 g protein · 533 kcal per 100 g
Walnuts, raw14.6 g protein · 679 kcal per 100 g
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Crackers (category row; representative: cheese crackers; wheat snack and soda crackers)
How the serving was set: 30 g (Health Canada Table of Reference Amounts, row A.12: snack crackers, crackers and cheese dip pack; label unit: number of snack crackers (# g)). Accompaniment crackers, hard bread sticks and melba toast are A.11 (20 g).
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.716 g | 0.21 g | 0.15 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Calcium · may be added · varies by brand, check your label | 136 mg | 40.8 mg | 27.81 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| 136 mg | 40.8 mg | 27.81 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3859 | C | |
| Carbohydrate | 59.42 g | 17.83 g | 12.15 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Choline · may be added · varies by brand, check your label | 8.7 mg | 2.61 mg | 1.78 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Energy | 489 kcal | 146.7 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Fat | 22.74 g | 6.82 g | 4.65 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Cholesterol | 3 mg | 0.9 mg | 0.61 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Fatty acids, total saturated | 5.288 g | 1.59 g | 1.08 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Fibre | 2.3 g | 0.69 g | 0.47 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Folate · may be added · varies by brand, check your label | 152 µg | 45.6 µg | 31.08 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Iron · may be added · varies by brand, check your label | 4.88 mg | 1.46 mg | 1 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Magnesium · may be added · varies by brand, check your label | 25 mg | 7.5 mg | 5.11 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Niacin (B3, niacin equivalents) · may be added · varies by brand, check your label | 8.263 mg | 2.48 mg | 1.69 mg | listed used | Canadian Nutrient File 2026 #3859 | C |
| Phosphorus · may be added · varies by brand, check your label | 200 mg | 60 mg | 40.9 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Potassium · may be added · varies by brand, check your label | 156 mg | 46.8 mg | 31.9 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Protein | 10.93 g | 3.28 g | 2.24 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Riboflavin (B2) · may be added · varies by brand, check your label | 0.338 mg | 0.1 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Selenium · may be added · varies by brand, check your label | 13.5 µg | 4.05 µg | 2.76 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Sodium | 973 mg | 291.9 mg | 198.98 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Sugars | 4.53 g | 1.36 g | 0.93 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Thiamin (B1) · may be added · varies by brand, check your label | 0.562 mg | 0.17 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin A · may be added · varies by brand, check your label | 17 µg | 5.1 µg | 3.48 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin B12 · may be added · varies by brand, check your label | 0.34 µg | 0.1 µg | 0.07 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin B6 · may be added · varies by brand, check your label | 0.17 mg | 0.05 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin C · may be added · varies by brand, check your label | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin D · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin E · may be added · varies by brand, check your label | 2.19 mg | 0.66 mg | 0.45 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin K1 · may be added · varies by brand, check your label | 9.4 µg | 2.82 µg | 1.92 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Water | 3.55 g | 1.07 g | 0.73 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Zinc · may be added · varies by brand, check your label | 1.19 mg | 0.36 mg | 0.24 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene · may be added · varies by brand, check your label | 63 µg | 18.9 µg | 12.88 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Copper · may be added · varies by brand, check your label | 0.125 mg | 0.04 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Ash | 3.36 g | 1.01 g | 0.69 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Starch | 52.56 g | 15.77 g | 10.75 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Sucrose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Glucose | 0.3 g | 0.09 g | 0.06 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Fructose | 0.37 g | 0.11 g | 0.08 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Maltose | 3.84 g | 1.15 g | 0.79 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Energy | 2,044 kj | 613.2 kj | 418 kj | listed used | US food database (USDA SR Legacy) #174975 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin A, IU | 156 iu | 46.8 iu | 31.9 iu | listed used | US food database (USDA SR Legacy) #174975 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin D (D2 + D3), International Units | 1 iu | 0.3 iu | 0.2 iu | listed used | US food database (USDA SR Legacy) #174975 | C |
| Cryptoxanthin, beta | 17 µg | 5.1 µg | 3.48 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Tocopherol, beta | 0.4 mg | 0.12 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Tocopherol, gamma | 10.46 mg | 3.14 mg | 2.14 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Tocopherol, delta | 3.44 mg | 1.03 mg | 0.7 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Tocotrienol, alpha | 0.39 mg | 0.12 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Tocotrienol, beta | 1.07 mg | 0.32 mg | 0.22 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Tocotrienol, gamma | 0.42 mg | 0.13 mg | 0.09 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Tocotrienol, delta | 0.13 mg | 0.04 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Folic acid | 127 µg | 38.1 µg | 25.97 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Folate, food | 25 µg | 7.5 µg | 5.11 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Folate, DFE | 241 µg | 72.3 µg | 49.28 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Betaine | 39.7 mg | 11.91 mg | 8.12 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Tryptophan | 0.129 g | 0.04 g | 0.03 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Threonine | 0.295 g | 0.09 g | 0.06 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Isoleucine | 0.424 g | 0.13 g | 0.09 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Leucine | 0.744 g | 0.22 g | 0.15 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Lysine | 0.418 g | 0.13 g | 0.09 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Methionine | 0.194 g | 0.06 g | 0.04 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Cystine | 0.168 g | 0.05 g | 0.03 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Phenylalanine | 0.49 g | 0.15 g | 0.1 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Tyrosine | 0.34 g | 0.1 g | 0.07 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Valine | 0.478 g | 0.14 g | 0.1 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Arginine | 0.386 g | 0.12 g | 0.08 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Histidine | 0.245 g | 0.07 g | 0.05 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Alanine | 0.304 g | 0.09 g | 0.06 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Aspartic acid | 0.48 g | 0.14 g | 0.1 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Glutamic acid | 3.034 g | 0.91 g | 0.62 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Glycine | 0.302 g | 0.09 g | 0.06 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Proline | 1.11 g | 0.33 g | 0.23 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Serine | 0.521 g | 0.16 g | 0.11 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Fatty acids, total trans | 0.542 g | 0.16 g | 0.11 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 4:0 | 0.02 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 6:0 | 0.013 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 8:0 | 0.01 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 10:0 | 0.023 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 12:0 | 0.031 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 14:0 | 0.126 g | 0.04 g | 0.03 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 16:0 | 3.469 g | 1.04 g | 0.71 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 18:0 | 1.406 g | 0.42 g | 0.29 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 20:0 | 0.067 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 18:1 | 5.688 g | 1.71 g | 1.16 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 18:2 | 9.358 g | 2.81 g | 1.91 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 18:3 | 0.716 g | 0.21 g | 0.15 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 20:4 | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 22:0 | 0.058 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 14:1 | 0.008 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 16:1 | 0.036 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 20:5 n-3 (EPA) | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 22:1 | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 22:5 n-3 (DPA) | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Fatty acids, total monounsaturated | 5.744 g | 1.72 g | 1.17 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Fatty acids, total polyunsaturated | 10.09 g | 3.03 g | 2.06 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 15:0 | 0.014 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 17:0 | 0.026 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| SFA 24:0 | 0.023 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| TFA 16:1 t | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| TFA 18:1 t | 0.445 g | 0.13 g | 0.09 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| TFA 22:1 t | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| TFA 18:2 t not further defined | 0.091 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 18:2 CLAs | 0.017 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 24:1 c | 0.005 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 20:2 n-6 c,c | 0.007 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 16:1 c | 0.033 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 18:1 c | 5.244 g | 1.57 g | 1.07 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 18:2 n-6 c,c | 9.25 g | 2.78 g | 1.89 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 22:1 c | 0.004 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 20:3 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Fatty acids, total trans-monoenoic | 0.451 g | 0.14 g | 0.09 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Fatty acids, total trans-polyenoic | 0.091 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.715 g | 0.21 g | 0.15 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 20:3 n-6 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| PUFA 22:4 | 0.003 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174975 | C |
| Lutein + zeaxanthin | 34 µg | 10.2 µg | 6.95 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Manganese · may be added · varies by brand, check your label | 0.562 mg | 0.17 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Niacin (B3, preformed) · may be added · varies by brand, check your label | 6.113 mg | 1.83 mg | 1.25 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Pantothenic acid (B5) · may be added · varies by brand, check your label | 0.472 mg | 0.14 mg | 0.1 mg | listed used | US food database (USDA SR Legacy) #174975 | C |
| Retinol · may be added · varies by brand, check your label | 11 µg | 3.3 µg | 2.25 µg | listed used | US food database (USDA SR Legacy) #174975 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · No cap: no safe threshold is set for acrylamide; EFSA (2015) counts a margin of exposure of 10,000 on a benchmark dose lower limit (BMDL10) of 0.17 mg/kg body weight/day as low concern. A 30 g serving (9.82 µg) adds 15.6-35.1% to EFSA's adult mean (0.4-0.9 µg/kg body weight/day = 28-63 µg/day), under doubling. Against Health Canada's lower mean (11-20 µg/day) it adds 49-89%, the nearest it comes to the cap. The highest sample (1600 ng/g) gives 48.0 µg, 76-171% of EFSA's mean. · CFIA 2013–2015 · A
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's tolerable weekly intake for aluminium is 1 mg/kg body weight/week (70,000 µg a week for 70 kg). A 30 g serving carries 37 µg, 0.05% of it; seven daily servings are 0.4% of it and add 0.2-1.9% to the adult weekly mean. About 56,281 g in a week would reach the limit, eaten alone. · Health Canada Total Diet Study, trace elements · A
- Arsenic, all forms · Context · Shown as context, not rated: EFSA's 2024 reference (benchmark dose lower limit (BMDL05) 0.06 µg/kg body weight/day) covers inorganic arsenic; the survey measured total only. · Health Canada Total Diet Study, trace elements · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 3.7% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Gluten (celiac disease) · Worth knowing · Flagged for people with celiac disease: crackers are made from wheat flour, and gluten is found in wheat, barley, rye and their hybrids. · Health Canada, celiac disease · A
- Deoxynivalenol (vomitoxin) · Nothing to watch: under the limit · No cap: EFSA's group tolerable daily intake for deoxynivalenol is 1 µg/kg body weight/day (70 µg/day). A 30 g serving carries 3.61 µg, 5.2% of it, and adds 7-17% to the adult mean (0.3-0.7 µg/kg body weight/day); about 581 g of crackers a day would reach the limit, eaten alone. At the highest sample (790 ng/g) a serving is 23.7 µg, 34% of it. · CFIA 2018–2019 · A
- Glyphosate residues · Nothing to watch: under the limit · No cap: EFSA's acceptable daily intake for glyphosate is 0.5 mg/kg body weight/day (35,000 µg/day, 2023). A 30 g serving carries 3.7 µg, 0.010% of it; about 286,885 g a day would reach it, eaten alone. No adult average intake is recorded, so only the serving's share of the limit is shown. · CFIA 2018–2019 · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: one 30 g serving adds 0.29% to the average adult's lead intake of 35 µg/day (0.10 µg), far from doubling it. No safe threshold is set for lead. · Health Canada Total Diet Study, trace elements · A
- Milk allergy · Worth knowing · Flagged for people with a milk allergy, for cheese crackers only: milk is a Health Canada priority allergen. Plain soda and wheat crackers are often milk-free, but some carry whey or butter. · Health Canada, Milk - a priority food allergen · A
- Nickel · Nothing to watch: under the limit · No cap: nickel is rated against EFSA's tolerable daily intake of 13 µg/kg body weight/day (2020). The average adult already takes in 22-26% of it, under half, so a food would have to reach the limit on its own to matter. A 30 g serving is 2.3 µg, 0.25% of the limit; about 11,788 g a day would reach it, eaten alone. · Health Canada Total Diet Study, trace elements · A
- Ochratoxin A · Nothing to watch: doesn’t double average intake · No cap: no safe threshold is set for ochratoxin A; EFSA (2020) counts a margin of exposure of 10,000 on a benchmark dose lower limit (BMDL10) of 14.5 µg/kg body weight/day as low concern. A 30 g serving is 7.6 ng, 0.11 ng/kg body weight, and adds 1.8-6.5% to the adult mean (116-422 ng/day). · CFIA ochratoxin A survey (2012–2022) · A
- Wheat allergy · Worth knowing · Flagged for people with a wheat allergy: wheat is a Health Canada priority food allergen, and crackers are made from wheat flour (rye, rice and gluten-free crackers are different products). · Health Canada, Wheat & Triticale - Priority food allergens · A
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: 0.10 g/100 g as eaten (fructose 0.29, glucose 0.19); 0.02 g per 17.8 g g/100 g fresh weight (as eaten) · fresh weight · commercial savoury plain biscuit (cracker), composite · grade A · Biesiekierski 2012
- fodmap fructan: 0.77 g/100 g as eaten; 0.14 g per 17.8 g (2 biscuits); enzymatic total-fructan assay; Australian composite of purchased savoury plain biscuits (cracker-type) g/100 g fresh weight (as eaten) · fresh weight, as eaten · commercial savoury plain biscuit (cracker), composite of purchases · grade A · Biesiekierski 2012
- fodmap fructan: total fructans 1.46 g/100 g 'as is'; total oligosaccharides (fructans + GOS) 1.14 g/100 g; FOS 0.868; GOS 0.268 (HPAEC; wholegrain wheat flour 100%, sucrose 5%, shortening 11%) g/100 g as is · as is · lab-baked wholegrain wheat cracker, control recipe WCr1 (no malt, no enzyme extract) · grade B · Torbica 2025
Sources
- Biesiekierski JR (2012) PhD thesis, Monash University (FODMAPs in the diet and gut), chapter 4 Tables 4.2-4.4; the data of Biesiekierski JR, Rosella O, Rose R, et al. (2011) J Hum Nutr Diet, PMID 21332832 · bridges.monash.edu
biesiekierski-2012-thesis· full text read · licence not recorded - CFIA, FSAP Targeted Survey – Acrylamide 2013–2015
cfia-acrylamide-2013-2015· dataset · Open Government Licence – Canada 2.0 - CFIA, Multi-Mycotoxins in Corn Products, Crackers, Other Grain Products, Pasta and Gluten-Free Products, 2018–2019
cfia-multimyco-2018-2019· dataset · Open Government Licence – Canada 2.0 - CFIA, Food Safety Action Plan Targeted Survey - Ochratoxin A in Selected Foods, 2012-2018 and 2019-2022
cfia-ota-2012-2022· dataset · Open Government Licence - Canada 2.0 (as for the other CFIA datasets; not checked on this page) - CFIA, Pesticides and Metals in Selected Foods, April 1 2018 - March 31 2019 (open data, datastore resources 35516ebc-f2f1-4e4b-9843-f57e8fa36ce6 and 4a09e067-7e19-481e-933a-847b761b5ec4)
cfia-pesticides-metals-2018-2019· dataset · Open Government Licence - Canada 2.0 - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Celiac disease
hc-celiac-disease· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Milk - a priority food allergen
hc-milk-allergen· page · Government of Canada terms (Crown copyright) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Health Canada, Wheat & Triticale - Priority food allergens (page details 2017-09-18)
hc-wheat-fact-sheet· page · Government of Canada terms (Crown copyright; not OGL) - Torbica AM, Filipcev B, et al. (2025) Biotechnological tools for the production of low-FODMAP wholegrain wheat and rye cookies and crackers. Foods 14(4):582 · doi:10.3390/foods14040582 · PMID 40002026
torbica2025-crackers· full text read · CC BY
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.