Wheat Thins: Calories, Nutrition Facts, and Health Benefits (2026)

Wheat Thins provide 140 calories per 16 crackers (31 g), with 2 g of protein and 3 g of fiber. Each serving contains 22 g of carbohydrates, including 4 g of sugar, and 5 g of fat, making them a notable option among whole-grain wheat crackers.

This page explores the nutritional profile of Wheat Thins, focusing on their calorie content, macronutrient breakdown, and health implications. It also examines how these crackers fit into various dietary goals and compares them to other snack options.

Wheat Thins Nutrition Facts (Per Serving and Per 100 g)

Below is the nutrition facts table for Wheat Thins, detailing key components per serving.

Values are for 16 crackers (31 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	140	452	7%
Protein	2.0 g	6.5 g	4%
Carbohydrates	22.0 g	71.0 g	8%
Fiber	3.0 g	9.7 g	11%
Sugar	4.0 g	12.9 g	-
Fat	5.0 g	16.1 g	6%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	37 mg	120 mg	1%
Saturated Fat	0.5 g	1.6 g	2%
Sodium	200 mg	645 mg	9%

About 62% of wheat thins calories come from carbohydrates, 6% from protein and 32% from fat.

Wheat Thins by Health Goal

The following section outlines how Wheat Thins rate against common dietary goals.

Goal	Rating	Why
Weight loss	Fair	140 calories per serving, with 3 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 13 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Good	3 g fiber per serving
Heart health	Fair	A processed, low-nutrient food; best eaten in moderation
Muscle gain	Fair	Low in protein (2 g per serving)

Wheat Thins and Blood Sugar

Glycemic index: 67. Glycemic load: 13 per serving.

Wheat Thins has a glycemic index of about 67 and a glycemic load of around 13 per serving. Eating it with protein, fat or fiber slows the rise.

How Wheat Thins Compares to Other Snacks

The comparison table highlights how Wheat Thins stack up against other popular snacks.

Snack (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Wheat Thins	452	6.5	16.1	645
Triscuits	429	10.7	12.5	464
Cheez-It Crackers	500	10.0	26.7	767
Goldfish Baked Crackers	467	10.0	16.7	833

Wheat Thins Myths, Checked

Wheat Thins are a health cracker , Misleading. They contain whole grain but also added sugar and oil.

Reduced-fat Wheat Thins are calorie-free , False. They have fewer calories but are still a refined snack.

How to Track Wheat Thins

Snacks are among the easiest foods to underestimate, since the portion people pour is usually bigger than the label serving, so weighing wheat thins beats eyeballing the bag. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log wheat thins accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every popular snack ranked by calories, protein and satiety, every chip and snack ranked by calories, and best low-calorie snacks ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in about 16 Wheat Thins?

How many calories are in about 16 Wheat Thins? Wheat Thins contain 140 calories per serving of 16 crackers (31 g).

Is wheat thins good for weight loss?

Is Wheat Thins good for weight loss? Wheat Thins can be part of a weight loss plan, as they contain only 140 calories per serving, but portion control is important.

Can people with diabetes eat wheat thins?

Can people with diabetes eat Wheat Thins? People with diabetes can eat Wheat Thins, but they should be mindful of the glycemic index of 67 and monitor their portion sizes.

How much fiber is in wheat thins?

How much fiber is in Wheat Thins? Each serving of Wheat Thins provides 3 g of dietary fiber, which can aid in digestion.

Is wheat thins high in sugar?

Is Wheat Thins high in sugar? Wheat Thins contain 4 g of sugar per serving, which is relatively low compared to many other snacks.

Are Wheat Thins a healthy snack?

Are Wheat Thins a healthy snack? Wheat Thins can be considered a healthier snack option due to their whole grain content and moderate calorie count, but moderation is key.

Key Takeaways

• Wheat Thins contain 140 calories per 16 crackers.
• Each serving has 2 g of protein and 3 g of fiber.
• Wheat Thins provide 22 g of carbohydrates, including 4 g of sugar.
• They contain 5 g of fat, with 0.5 g being saturated fat.
• Wheat Thins have a glycemic index of about 67.
• Moderation is important for those monitoring blood sugar levels.