Every 100 kcal of whole wheat crackers brings 2.5 g of protein. On that measure it ranks 79th of the 111 grains in this database and 650th of all 796 foods on the site. Measured by weight instead, its 10.6 g per 100 g ranks 34th in its group.
Only about 10% of the calories in whole wheat crackers come from protein, so it is more of an energy food than a protein food. It is worth eating for other reasons; the protein it adds to a day is incidental.
By weight, fat outweighs protein in whole wheat crackers: 14.1 g of fat per 100 g against 10.6 g of protein, a ratio of 0.8 to 1.
Set against barley, another grain entry in the database, a serving carries about 0.5 g less protein (barley has 3.5 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by weight at 28.4 g, and it covers about 6% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of whole wheat crackers
Protein and calories in Whole wheat crackers for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
10.6 g
427 kcal
1 oz (serving used here)
28.4 g
3 g
121 kcal
1 cracker
4.6 g
0.5 g
20 kcal
0.5 oz
14.2 g
1.5 g
61 kcal
1 cup, crushed
94 g
10 g
401 kcal
10 Triscuit Bits
10 g
1.1 g
43 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in whole wheat crackers
The nine essential amino acids in Whole wheat crackers, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.703 g
0.2 g
66
lysine
0.271 g
0.08 g
26
valine
0.465 g
0.13 g
44
isoleucine
0.364 g
0.1 g
34
threonine
0.301 g
0.09 g
28
phenylalanine
0.48 g
0.14 g
45
methionine
0.17 g
0.05 g
16
histidine
0.238 g
0.07 g
22
tryptophan
0.141 g
0.04 g
13
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
How much protein is in 100 g of whole wheat crackers?
10.6 g. The 1 oz serving used on this page weighs 28.4 g and so carries 3 g.
How much protein do you get per 100 calories of whole wheat crackers?
2.5 g. That figure divides its 10.6 g of protein per 100 g by its 427 kcal per 100 g, so it does not depend on serving size.
Is the protein in whole wheat crackers complete?
No. On its own, the protein in whole wheat crackers is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of whole wheat crackers?
About 6%. One 1 oz serving has 3 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #172749 (Crackers, whole-wheat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.