How many calories is 1 wheat Thin?

Wheat Thins are a popular cracker made by Nabisco. But how many calories are actually in one Wheat Thin cracker? Here is a quick answer to this common question.

Quick Answer

According to the nutrition information on the Nabisco website, one regular Wheat Thin cracker contains approximately:

  • 50 calories
  • 2.5 grams of fat
  • 7 grams of carbohydrates
  • 1 gram of protein

So in short, a single Wheat Thin cracker contains around 50 calories.

Calories and Nutrients in Wheat Thins

While the quick answer is that one Wheat Thin cracker has about 50 calories, looking more closely at the nutrition information can provide some valuable insights.

There are a few different varieties of Wheat Thins, including:

  • Original
  • Reduced Fat
  • Multigrain
  • Sundried Tomato and Basil
  • Ranch
  • Garlic Toast
  • Roasted Garlic

The calorie count can vary slightly depending on the specific variety:

Wheat Thins Variety Calories per serving Serving size
Original 130 About 26 crackers
Reduced Fat 120 About 26 crackers
Multigrain 130 About 26 crackers
Sundried Tomato and Basil 120 About 26 crackers
Ranch 140 About 26 crackers
Garlic Toast 140 About 26 crackers
Roasted Garlic 130 About 26 crackers

As you can see, most Wheat Thins varieties contain around 130 calories per serving, which is about 26 crackers. So each individual cracker contains approximately 5 calories.

Fat Content

In addition to calories, the fat content is another important nutrient to consider. Again this varies slightly depending on variety:

Wheat Thins Variety Total Fat Saturated Fat Trans Fat
Original 5g 1.5g 0g
Reduced Fat 3g 0.5g 0g
Multigrain 5g 1g 0g
Sundried Tomato and Basil 5g 1.5g 0g
Ranch 5g 1.5g 0g
Garlic Toast 5g 1.5g 0g
Roasted Garlic 5g 1.5g 0g

The reduced fat version contains only 3g of total fat per serving, compared to 5g in the other varieties. So if limiting total fat intake is a priority, the reduced fat Wheat Thins may be the best option.


Wheat Thins are considered a carbohydrate-based snack, with most of their calories coming from carbohydrates. Here is a breakdown of the carbohydrate content:

Wheat Thins Variety Total Carbohydrates Dietary Fiber Sugars
Original 18g 2g 0g
Reduced Fat 20g 3g 0g
Multigrain 18g 3g 1g
Sundried Tomato and Basil 18g 2g 1g
Ranch 18g 2g 1g
Garlic Toast 18g 2g 1g
Roasted Garlic 18g 2g 1g

All varieties contain between 18-20g of carbohydrates per serving. The multigrain version is highest in fiber at 3g per serving. Most varieties contain 0-1g of sugar per serving.


Wheat Thins are not a significant source of protein, with only 1-2g per serving. But the protein they do provide can contribute to your daily protein intake.

Wheat Thins Variety Protein
Original 2g
Reduced Fat 2g
Multigrain 2g
Sundried Tomato and Basil 2g
Ranch 1g
Garlic Toast 2g
Roasted Garlic 2g

Daily Calorie Needs

To determine how Wheat Thins fit into your overall daily calorie needs, it helps to know general calorie intake guidelines based on age, gender, and activity level:

Age Sedentary Moderately Active Active
Child 2-3 years 1,000-1,200 calories 1,000-1,400 calories 1,000-1,400 calories
Child 4-8 years 1,200-1,400 calories 1,400-1,600 calories 1,400-1,800 calories
Child 9-13 years 1,600-2,000 calories 1,800-2,200 calories 2,000-2,600 calories
Teen Girl 14-18 years 1,800-2,000 calories 2,000-2,400 calories 2,400-2,800 calories
Teen Boy 14-18 years 2,000-2,600 calories 2,400-2,800 calories 2,800-3,200 calories
Adult Man 19-30 years 2,400-2,600 calories 2,600-2,800 calories 3,000-3,200 calories
Adult Woman 19-30 years 2,000-2,200 calories 2,200-2,400 calories 2,400-2,800 calories
Adult Man 31-50 years 2,200-2,400 calories 2,400-2,600 calories 2,800-3,000 calories
Adult Woman 31-50 years 1,800-2,000 calories 2,000-2,200 calories 2,200-2,600 calories

As you can see, calorie needs range from 1,000 for a sedentary toddler to 3,200 for a very active teenage boy or adult man. The average adult woman needs around 2,000 calories per day, while the average adult man needs around 2,500 calories.

50 Calories of Wheat Thins in Context

Knowing these general calorie guidelines, we can put the 50 calories in a single Wheat Thins cracker in context:

  • For a sedentary woman trying to consume around 2,000 calories daily, one Wheat Thins cracker would provide 2.5% of her total daily calorie needs.
  • For an active teenage boy aiming for 3,000 calories a day, one Wheat Thin would supply only 1.6% of his daily calories.
  • For a moderately active man needing about 2,600 calories per day, one Wheat Thin cracker would contribute 1.9% of his total calories.

So while 50 calories may seem low compared to many other snack foods, even a single Wheat Thins cracker can add up, especially if exceeding daily calorie needs. To keep Wheat Thins as part of a healthy diet, portion control is key.

Health Benefits

When eaten in moderation as part of an overall balanced diet, Wheat Thins can provide some health benefits:

Whole Grains

Wheat Thins are made from whole grain wheat flour, which provides more nutrients than refined white flour. Whole grains offer fiber, B vitamins, iron, magnesium, selenium, potassium, and antioxidant compounds.


Each Wheat Thins serving contains 2-3g of dietary fiber, which can promote digestive health, improve cholesterol levels, stabilize blood sugar, and aid weight management. The daily fiber recommendation for adults is 25-30g.


With 2g of protein per serving, Wheat Thins offer a modest protein boost to help with muscle maintenance, satiety and balanced energy levels.

No Trans Fats

Unlike some crackers and baked goods, Wheat Thins do not contain any trans fats, the most unhealthy type of fat that can raise bad cholesterol levels. They are also low in saturated fat.

Gluten-Free Options

For those avoiding gluten, Nabisco now makes gluten-free Wheat Thins in a few flavors. So people with celiac disease or gluten sensitivity can still enjoy these crispy crackers.

Low Glycemic Index

Despite being higher in carbohydrates, Wheat Thins have a low glycemic index (GI). This means they are digested and absorbed relatively slowly, avoiding major spikes in blood sugar.

Health Risks

While Wheat Thins can be incorporated into a healthy diet, there are some potential health risks to consider with regular consumption:

High in Calories and Carbs

If overeaten, the calories and carbs in Wheat Thins can contribute to weight gain over time. Portion control is important.

Blood Sugar Spikes

When overeaten in one sitting, the carb content can spike blood sugar and insulin levels, especially in those with diabetes or metabolic syndrome.

High Sodium

Many Wheat Thins flavors and varieties are high in sodium, which may exacerbate high blood pressure. The reduced sodium options are a better choice.


Wheat Thins contain wheat, soy and sometimes milk allergens. Those with food sensitivities or allergies should check labels carefully and avoid problematic varieties.

Processed Food

Despite being made from whole grains, Wheat Thins are still a processed food low in natural vitamins and minerals. They are not equivalent to whole, unprocessed wheat products.

Tips for Healthy Snacking with Wheat Thins

Here are some tips to keep Wheat Thins as part of a balanced diet while minimizing potential downsides:

  • Practice portion control and stick to 1-2 servings at a time
  • Choose reduced fat and reduced sodium varieties whenever possible
  • Aim for whole grain as the first ingredient for more fiber and nutrients
  • Pair Wheat Thins with a source of protein like natural nut butter or low-fat cheese for more balanced nutrition
  • Avoid eating Wheat Thins mindlessly straight from the box
  • Read nutrition labels and know exactly what you are consuming
  • Drink plenty of water to offset the sodium content
  • Substitute Wheat Thins with fresh fruits, vegetables, or whole grains at some snack times

The Bottom Line

So in summary, one regular Wheat Thins cracker contains approximately 50 calories, along with 2.5g fat, 7g carbs, 1g protein and 110mg sodium. When snacking in moderation as part of healthy diet, Wheat Thins can provide whole grains, fiber and other nutrients. But be mindful of portion sizes, and balance intake with plenty of fresh, whole foods for optimal health.

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