Whole wheat crackers have 443 kcal and 10.5 g fiber per 100 g. The fiber is a genuine advantage versus saltines, but the calorie density stays high at 15.5 g fat per 100 g. A 30 g serving runs ~132.9 kcal.
How should I track Crackers, whole wheat?
Crackers, whole wheat is high in fiber. When it comes to Crackers, whole wheat, weighing beats counting every time. Snack pieces vary in size, and a handful from a bag can easily be 50–100% more than the label serving. Research (Almiron-Roig et al., Appetite 2013) shows that people consistently underestimate portions of calorie-dense snacks. Another common trap: multi-serving packages. The label might show 150 calories "per serving," but if the bag contains three servings, you are really looking at 450 calories. Always check whether values are per piece, per serving, or per package.