Crackers, whole-wheat Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1786

Total Fat14.1g

Saturated Fat0.0g

Total Carbs69.5g

Fiber10.3g

Sugars1.2g

Protein10.6g

Macro Breakdown

Protein10.6g (9%)

Carbs69.5g (62%)

Fat14.1g (28%)

Health Scores (0-10)

10.0

Metabolic

8.5

Inflammation

10.0

Hormonal

10.0

Gut Health

5.9

Skin Health

4.6

Brain Health

10.0

Bone Health

10.0

Sleep

9.3

Exercise

8.9

Longevity

9.0

Detox

10.0

Immunity

10.0

Pral

0.0

Satiety

0.0

Nutrient Density

5.0

Bioavailability

0.9

Electrolyte

5.6

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1786.0 kJ	—
Protein	10.6 g	21% DV
Total Fat	14.1 g	18% DV
Carbohydrate	69.5 g	25% DV
Fiber	10.3 g	37% DV
Sugar	1.2 g	2% DV
Sodium	800.0 mg	35% DV
Calcium	36.0 mg	3% DV
Iron	3.3 mg	19% DV
Magnesium	110.0 mg	26% DV
Phosphorus	331.0 mg	26% DV
Potassium	345.0 mg	7% DV
Zinc	2.6 mg	24% DV
Vitamin B6	0.2 mg	11% DV
Folate	28.0 µg	7% DV
Vitamin E	1.4 mg	9% DV
Selenium	10.1 µg	18% DV

Fatty Acid Breakdown

Fatty Acid	Amount / 100g
saturated fat	2.063g
monounsaturated fat	3.248g
polyunsaturated fat	6.945g
trans fat	0.025g

Compare Crackers, whole-wheat With...

Abiyuch, raw
290 cal Acerola juice, raw
96 cal Acerola, (west indian cherry), raw
134 cal Acorn stew (Apache)
399 cal Agave, cooked (Southwest)
563 cal

Health Condition Relevance

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

🩸

Anemia

iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

💪

Testosterone Low

zinc, magnesium, selenium. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (24% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (26% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (11% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Selenium → T3 (active thyroid), Testosterone (18% DV)

Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.

Frequently Asked Questions

How does Crackers, whole-wheat support gut health?

Crackers, whole-wheat contains 10.3g of fiber per 100g (37% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Crackers, whole-wheat affect hormones?

Yes — Crackers, whole-wheat is rich in fiber (37% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. magnesium supports Testosterone and Cortisol production. zinc supports Testosterone and DHT production.

Is Crackers, whole-wheat good for blood pressure?

Yes. Crackers, whole-wheat provides 345mg of potassium per 100g (7% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 0.4.

How filling is Crackers, whole-wheat?

Crackers, whole-wheat has a satiety score of 0.0/10. The 10.3g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.