Grain

How much fiber is in whole wheat crackers?

Whole Wheat Crackers have 2.8 g of fiber per 6 crackers (28 g). That is 10% of the daily value and a moderate amount for a grain.

2.8g

per 6 crackers

10g

per 100 g

10%

daily value

#19of 41

grains

Soluble vs insoluble

Soluble 0.5g 18% Insoluble 2.3g 82%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About whole wheat crackers and fiber

Six whole wheat crackers provide 2.8 grams of fiber, depending heavily on the brand. Look for whole grain as the first ingredient.

Counts toward plant diversityHigh FODMAP at this serving

How whole wheat crackers compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Wheat Bran	2 tbsp	3 g	42.9 g	11%
Wild Rice	1 cup cooked	3 g	1.8 g	11%
Spelt Sourdough	1 slice	2.8 g	5.6 g	10%
Whole Wheat Crackers	6 crackers	2.8 g	10 g	10%
Amaranth	1/2 cup cooked	2.6 g	2.1 g	9%
Quinoa	1/2 cup cooked	2.6 g	2.8 g	9%
Buckwheat	1/2 cup cooked	2.3 g	2.7 g	8%

All 41 grains ranked by fiber

Servings to reach a daily goal

9×

servings of whole wheat crackers to reach 25 g, the adequate intake for adult women

14×

servings of whole wheat crackers to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for whole wheat crackers

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Crackers, whole-wheat	10.3 g	–	–
Crackers, whole-wheat, low salt	10.5 g	–	–
Crackers, whole-wheat, reduced fat	10.9 g	–	–
Crackers, whole grain, sandwich-type, with peanut butter filling	9.4 g	–	–
Crackers, whole grain, sandwich, peanut butter filled	9.4 g	–	–

Frequently asked questions

How much fiber is in whole wheat crackers?

6 crackers of whole wheat crackers, about 28 grams, contains 2.8 grams of dietary fiber. That is 10 grams of fiber per 100 grams and 10% of the 28 gram daily value.

Are whole wheat crackers high in fiber?

Not especially. Whole Wheat Crackers have 2.8 g per serving, which ranks 19 of 41 grains in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in whole wheat crackers soluble or insoluble?

About 18% of the fiber in whole wheat crackers is soluble (0.5 g) and 82% is insoluble (2.3 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of whole wheat crackers would reach a daily fiber goal?

It would take about 9 servings to reach 25 g (the adequate intake for adult women) and 14 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.