Crackers, whole-wheat & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 38.3 per 100g.
✅ Nutrition data verified · GL 38.3/100g · GI 64.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
Nutrition Profile
What Makes This Version Different
The calories figure (427 per 100g) is a middle-of-the-family number — variants here run 416-465 per 100g. This version carries the most sodium in the Crackers group: 800 mg per 100g, about 53% above the family average (spread 186 to 800 mg per 100g).
The Crackers family's GL range is 29.2-41.7 per 100g across 4 versions, enough spread to make the specific choice count. Compare directly with Sandwich-type, Low salt, Reduced fat.
What to Watch For
⚠️ High Sodium
Crackers, whole-wheat provides 752mg of sodium per serving — significant relative to the ADA's daily recommendation of <2,300mg. High sodium intake can raise blood pressure, compounding cardiovascular risk in diabetes. If you eat this food, balance it with lower-sodium choices throughout the rest of the day.
ADA recommends <2,300mg sodium per day for most adults with diabetes. Diabetes Care, 47(Suppl 1), 2024.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 47g | 32.7g | 18.0 | Moderate |
| Standard Serving | 94g | 65.4g | 36.0 | High |
| Restaurant Portion | 188g | 130.8g | 72.0 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Lower-GL Alternatives
🍚 Leavening agents, yeast, baker's, compressed
GL 6.5/100g — Low GL
Fiber 8.1g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Leavening agents, yeast, baker's, compressed & diabetes →🍚 Leavening agents, yeast, baker's, active dry
GL 9.3/100g — Low GL
Fiber 26.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Leavening agents, yeast, baker's, active dry & diabetes →🍚 Bread, stuffing, dry mix, prepared
GL 11.7/100g — Moderate
Lower glycemic impact than your current selection.
Bread, stuffing, dry mix, prepared & diabetes →🍚 Bread, stuffing, cornbread, dry mix, prepared
GL 12.3/100g — Moderate
Fiber 2.9g/100g. Lower glycemic impact than your current selection.
Bread, stuffing, cornbread, dry mix, prepared & diabetes →Tips for Enjoying It
💡 Cool & Reheat
Cooked-and-cooled starches form resistant starch, which resists digestion and reduces the glycemic response. Refrigerate and reheat before eating — the effect persists.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Balance Sodium
Pair with low-sodium foods throughout the rest of your day. Fresh herbs and spices can replace salt as flavoring.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
FAQ
Is Crackers whole-wheat good for diabetes?
Crackers whole-wheat is rated 'limit' for diabetes (GL 38.3). This doesn't mean never — it means be strategic. Tiny portions, paired with protein and fiber, can reduce the impact.
What is the glycemic load of Crackers whole-wheat?
GL = 38.3 per 100g for Crackers whole-wheat. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Crackers whole-wheat falls into the High category.
How does Crackers whole-wheat affect blood sugar?
Crackers whole-wheat affects blood sugar by releasing glucose during digestion. Since its GL is 38.3 (high), it's wise to limit portions. Individual responses vary — check your glucose monitor.
Is the GI value accurate?
The GI of 64.6 for Crackers whole-wheat is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Baked Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Crackers whole-wheat reduces the glycemic load substantially. At GL 38.3 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Is the sodium level a concern?
Crackers whole-wheat contains 752mg of sodium per serving — well above the ADA's recommendation of <2,300mg daily. High sodium intake can raise blood pressure, compounding cardiovascular risk — the leading cause of death in people with diabetes. If you eat this food, balance it with lower-sodium choices during the rest of the day. Fresh herbs, spices, and citrus can replace salt as flavoring.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 64.6 — subcategory_avg:Baked Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 94.0g) = 38.3 × 94.0 ÷ 100 = 36.0
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 172749. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Crackers, whole-wheat — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/crackers-whole-wheat/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.