Prepared and Processed / Packaged Snacks
Cracker, salted
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 480kcal / 2530kcal (18%) |
Macronutrients
Protein | 9.6 g/ 71g (13%) | ||||||
Total Fat | 19.9 g/ 42g (47%) | ||||||
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Total Carbs | 65.5 g/ 348g (18%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.23 mg/ 1mg (19%) source |
Vit B2 | 0.21 mg/ 1mg (16%) source |
Vit B3 | 2.9 mg NE/ 16mg NE (18%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 38 mg/ 750mg (5%) |
Phosphorus | 96 mg/ 700mg (13%) |
Iron | 1.8 mg/ 12mg (15%) |
Sodium | 961 mg/ 1500mg (64%) |
Allergen Info
Wheat
Gluten
What is this food?
Salted crackers—crunchy, salty snack crackers that mainly provide carbohydrates.
Why it matters to health
Per 100 g, salted crackers are calorie-dense and high in carbs (about 65.5 g). They also contain 19.9 g total fat with 3.81 g saturated fat, and 961 mg sodium—which can add up quickly if you snack often. The small amount of fiber (about 2.9 g) helps a bit with fullness, but it’s still not as filling as whole foods. Since they’re salty and easy to overeat, they’re best for occasional snacking, especially if you’re watching blood pressure or overall salt intake.
Healthier tips
- Choose smaller portions: try 1 small pack or 1–2 handfuls instead of eating from the big container.
- Pair with something balanced: have crackers with protein (egg, tuna, chicken) or healthy fat (peanut butter in a thin spread) and add fruit or veggies on the side.
- Balance your day: if you eat crackers as a snack, keep your next snack lighter (e.g., yogurt or fruit) and focus on a balanced full meal.
- Look for options with lower sodium or less salty flavors when available.
- Drink water and avoid using crackers as your “main” food—keep them as a snack.
- Everything in moderation—no food is strictly bad, but portion and frequency matter.
Common Filipino dishes
Pancit Canton, Tinapay (bread), Arroz Caldo, Lugaw, Siopao
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.
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