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

🧬 How Crackers, whole-wheat Affects Your Health

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Testosterone 24% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

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Cortisol & Stress 26% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

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Cortisol 11% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

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Thyroid 18% DV

Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.

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Pcos

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

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Anemia

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

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Iron 19% DV

19% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

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Magnesium 26% DV

26% DV. Calms nerves, relaxes muscles, supports sleep.

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

Compare Crackers, whole-wheat With...

Alcoholic beverage, rice (sake)
561 cal Amaranth grain, cooked
429 cal Amaranth grain
1554 cal Amaranth leaves, cooked, boiled, drained
88 cal Amaranth leaves, cooked, boiled, drained
88 cal

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.

Does Crackers, whole-wheat contain anti-nutrients?

Phytates (especially in whole grains — bind zinc, iron, calcium). Lectins (wheat germ agglutinin — reduced by cooking). Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates. Whole grains have more nutrients but also more phytates — the net effect is still positive.

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.