Crackers, multigrain
FDC 171838crackers (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 28 · -12 vs Baked goods medianMultigrain crackers score 28 of 100 on the Nutrient Density Score, Low band, and rank 46 of 60 in Baked goods. The blend of grains contributes a fairly even nutrient spread: protein and iron each at 14% DV, dietary fiber at 13% DV, and vitamin E at 12% DV.
These are eaten as a base for cheese and spreads or as a standalone snack, with a 14 g serving of crackers as the reference portion. The main caveat is sodium, high at 883 mg per 100 g, so pairing with unsalted toppings helps balance the plate. Scoring below the Baked goods median of 40, seasoned croutons is a same-category alternative with a higher score.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 482 kcal | 24% |
| Total fat | 20 g | 26% |
| Saturated fat | 3.3 g | 16% |
| Cholesterol | 0 mg | 0% |
| Sodium | 883 mg | 38% |
| Carbohydrate | 68 g | 25% |
| Dietary fiber | 3.5 g | 13% |
| Sugars | 12 g | |
| Protein | 7.1 g | 14% |
| Potassium | 171 mg | 4% |
| Calcium | 14 mg | 1% |
| Iron | 2.6 mg | 14% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.8 mg | 12% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | 3% |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.46 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 124 mg | 5% |
| Carbohydrate | 9.5 g | 3% |
| Dietary fiber | 0.49 g | 2% |
| Sugars | 1.7 g | |
| Protein | 0.99 g | 2% |
| Potassium | 24 mg | 1% |
| Calcium | 2 mg | 0% |
| Iron | 0.36 mg | 2% |
| Magnesium | 4.1 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.25 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 171838Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Croutons, seasonedDensity 28 vs 28Cookies, chocolate cream covered biscuit sticksDensity 29 vs 28Croissants, cheeseDensity 29 vs 28