Crackers glycemic index
Crackers has a glycemic index of 57, which is medium. A 25 g serving (about 6 crackers) has a glycemic load of 8 (low).
Also known as: water crackers, saltines, cream crackers
- Serving25 g
- Available carbs15 g
- Fiber0.6 g
- Sugars2 g
- Protein1.7 g
- Calories128 kcal
Serving: about 6 crackers.
What to know
Plain crackers have a medium GI, while rice crackers and water crackers can be high. Wholegrain rye crispbreads and seeded crackers are the better picks.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 30 g | 17 | Medium |
| 100 g | 59 g | 34 | High |
| 25 g · about 6 crackers | 15 g | 8 | Low |
What the studies found
The value of 57 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 7 studies. Results are fairly consistent (57 to 78).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 63 · Italy 2010
- 63 · Italy 2010
- 63 · Canada 1981
- 64 · Brazil 2002
- 75 · Italy 2009
- 75 · Canada 1992
- 78 · Australia 1986
Crackers compared with other snacks & crackers
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Frequently asked questions
Is crackers low glycemic?
No. With a GI of 57, crackers is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of crackers?
A 25 g serving (about 6 crackers) has a glycemic load of 8, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat crackers?
With a GI of 57 and a low glycemic load per serving, crackers usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in crackers?
A 25 g serving has about 15 g of total carbohydrate, including 0.6 g of fiber, leaving 14.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 61.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (25 g) | |
|---|---|---|
| Calories | 510 kcal | 128 kcal |
| Carbohydrates | 61 g | 15 g |
| Available carbs | 59 g | 15 g |
| Fiber | 2.3 g | 0.6 g |
| Sugars | 8.2 g | 2 g |
| Protein | 6.6 g | 1.7 g |
| Fat | 26 g | 6.6 g |
Source: USDA FoodData Central, Crackers, standard snack-type, regular (SR Legacy, FDC 174982). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.