How many carbs are in crackers?
One ounce of plain crackers has about 21g of carbohydrate and 20g of net carbs. Crackers are easy to overeat because they are light and portion sizes on labels are small.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 oz plain crackers (28g) | 20.7g | 0.8g | 19.9g |
| 1 cracker, round large (10g) | 7.4g | 0.3g | 7.1g |
| 1 cup oyster crackers (45g) | 33.3g | 1.3g | 32.1g |
| 100 grams | 74.0g | 2.8g | 71.2g |
Net carbs
One ounce of plain crackers has about 20g of net carbs, which is total carbs (21g) minus about 1g of fiber. Whole grain and seed crackers have more fiber and lower net carbs. See the net carbs guide.
Glycemic index of crackers
The glycemic index of crackers is about 65. Plain flour crackers have a medium-to-high GI similar to white bread. Whole grain and high-fiber crackers have lower GIs. Water crackers and rice crackers tend to run higher, closer to 80.
For diabetes
At about 21g of carbs per ounce, crackers add up fast in snack situations. Most people eat 2 to 3 oz at a time with cheese or dip, which delivers 40 to 60g of carbs just from the crackers. Choosing whole grain or seed-based crackers (with at least 3g of fiber per serving) lowers both the net carbs and the GI. Pairing crackers with high-fat cheese or protein slows the glucose rise. See the diabetes carb-counting guide.
Keto and low carb
One ounce of plain crackers has about 20g of net carbs, which fills most of a strict keto day's budget. Standard crackers do not fit keto. Seed-based crackers (pumpkin seed, chia) and cheese crisps have 1 to 4g of net carbs per serving.
Good to know
Cracker nutrition varies more by type than almost any other snack food. A standard Ritz cracker (about 3.5g each) has roughly 2.5g of carbs. A whole grain Triscuit (about 10g each) has about 7g of carbs but 1g of fiber. A rice cracker (about 3g) has about 2.5g of carbs with almost no fiber. The USDA data here is for a generic plain square cracker similar to the Saltine family. Cheese crackers and flavored varieties add sugar and other ingredients that push carbs higher.
Full nutrition (per 100g)
- Calories: 418.0 kcal
- Carbohydrate: 74.05g
- Fiber: 2.8g
- Sugars: 1.29g
- Protein: 9.46g
- Fat: 8.64g
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Get the appFrequently asked questions
How many carbs are in crackers?
One ounce of plain crackers (28g) has about 21g of carbohydrate. A standard Ritz cracker has about 2.5g of carbs each.
How many net carbs are in crackers?
One ounce of plain crackers has about 20g of net carbs, which is total carbs (21g) minus about 1g of fiber.
Which crackers are lowest in carbs?
Seed-based crackers (flaxseed, chia, hemp) typically have 2 to 5g of net carbs per serving. Cheese crisps have near-zero carbs. Standard flour and rice crackers have the most.
Are crackers keto?
Standard crackers are not keto at about 20g of net carbs per ounce. Seed-based crackers and cheese crisps are common keto substitutes.
How many crackers are in an ounce?
It depends on the cracker. About 5 to 6 standard square crackers (Saltine-size) is one ounce. About 3 to 4 Triscuit-size whole grain crackers is one ounce.