Prepared and Processed / Packaged Snacks
Cracker, plain
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 482kcal / 2530kcal (19%) |
Macronutrients
Protein | 7.5 g/ 71g (10%) | ||||||
Total Fat | 19.7 g/ 42g (46%) | ||||||
| |||||||
Total Carbs | 68.7 g/ 348g (19%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.16 mg/ 1mg (13%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 3.6 mg NE/ 16mg NE (22%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 36 mg/ 750mg (4%) |
Phosphorus | 54 mg/ 700mg (7%) |
Iron | 2.8 mg/ 12mg (23%) source |
Sodium | 777 mg/ 1500mg (51%) |
Allergen Info
Wheat
Gluten
What is this food?
Plain crackers are a crunchy, ready-to-eat snack made mostly from refined flour (carbohydrates) with added fat and some salt.
Why it matters to health
Per 100 g, plain crackers provide a lot of energy (482 kcal) and mostly carbohydrates (68.7 g). They also have 19.7 g total fat with 4.9 g saturated fat, and 777 mg sodium—which can add up quickly if you snack often or eat a big serving. On the positive side, they do have some dietary fiber (3 g) and a small amount of sugar (1.3 g). Since crackers are usually eaten between meals, keeping portions helps balance your daily intake and supports heart-friendly choices (especially by not going too high on sodium and saturated fat).
Healthier tips
- Stick to a small portion per snack (e.g., a handful) and pair it with protein or fiber to feel fuller—like cheese, hard-boiled egg, tuna, or fresh fruit.
- Choose lower-salt options when available, and avoid eating crackers straight from the pack.
- Balance your day: if you have crackers as a snack, keep your next meal’s carbs (rice/noodles/bread) a bit lighter.
- Drink water instead of sugary drinks to support better overall snack habits.
Common Filipino dishes
Pancit Canton, Arroz Caldo, Beef Tapa, Sinangag, Lumpia, Garlic Fried Rice
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon