How many calories are in a pack of Meiji crackers? An In-depth Nutrition Diet Analysis

November 8, 2025 •

3 min read

According to nutritional data from various sources, a single 26-gram packet of Meiji Plain Crackers contains approximately 115 calories. For those managing their intake, understanding how many calories are in a pack of Meiji crackers is crucial, as the total depends on the size of the box and how many individual servings it contains.

Quick Summary

The calorie count for a pack of Meiji crackers varies by product type and container size. A single 26g packet is about 115-116 calories, while a larger box contains multiple servings. Consider the total calorie load and nutritional value.

Key Points

Plain Crackers Calories: A standard 26g packet of Meiji Plain Crackers contains approximately 115 kcal.
Oat Crackers Calories: Meiji Plain Crackers with Oats contain slightly more energy, with 116 kcal per 26g packet.
Pack vs. Packet: A larger pack, such as a 104g box, contains four individual 26g packets, totaling around 460 calories.
Nutritional Profile: Meiji crackers are low in sugar and contain moderate amounts of fat and carbohydrates, with no trans fat.
Healthy Pairing: For a more balanced snack, pair crackers with protein and fiber-rich foods like hummus, cheese, or vegetables.
Mindful Snacking: Monitor portion sizes to control your intake of calories and sodium, opting for more nutrient-dense snacks when possible.
Ingredient Quality: While lower in sugar and sodium than many snacks, Meiji crackers are not typically made with whole grains, so check labels for better fiber options.

Understanding the Calorie Count of Meiji Crackers

When considering how many calories are in a pack of Meiji crackers, the primary factor is the serving size. A 'pack' can refer to a small, individually wrapped portion or a larger box containing several of these packets. Meiji Plain Crackers, a popular variety, generally come in 104-gram boxes, which contain four separate 26-gram packets.

Calorie Breakdown by Cracker Type

Meiji Plain Crackers: A 26-gram serving, which is roughly 7 pieces, contains 115 kcal. This provides a moderate amount of energy, primarily from carbohydrates (approx. 19.2g) and a small amount of fat (3.0g) and protein (2.6g). A full 104-gram box would, therefore, contain approximately 460 calories (4 x 115 kcal).
Meiji Plain Crackers with Oats: A 26-gram packet of the oat variety is slightly higher at 116 kcal. It contains similar macronutrients, including 18.9g of carbohydrates, 3.4g of fat, and 2.5g of protein.
Meiji Plain Crackers with Sesame: The sesame variety is comparable in calories, with a 26-gram serving containing around 114 kcal. Its nutritional profile is also similar to the other plain varieties.

A Closer Look at Nutrition Facts

To effectively incorporate Meiji crackers into your diet, it's important to look beyond just the calories. Examining the macronutrient breakdown and other ingredients provides a more complete picture of their dietary impact.

Meiji Plain Crackers Macronutrient Profile (per 26g packet):

Carbohydrates: Roughly 19–20g, primarily from wheat flour.
Total Fat: Around 3g, including saturated fat. Meiji prides itself on having no trans fat.
Protein: Approximately 2.5–3g.
Sodium: Around 131–143mg, which should be considered for those on a sodium-restricted diet.
Sugar: The plain varieties contain very little to no sugar, making them a better choice than many sweetened snack options.

Making Healthier Choices with Crackers

Choosing healthier crackers involves more than just picking a low-calorie option. Experts recommend looking for products with whole grains, high fiber, and low sodium. While Meiji crackers are lower in sugar, they are not a significant source of fiber. This means they are best paired with other nutritious foods to create a balanced snack.

Tips for a balanced cracker snack:

Pair with protein: Top with cottage cheese, hummus, or nut butter to increase satiety and add essential nutrients.
Add healthy fats: Spread with avocado or sprinkle with seeds like flax or chia for added fiber and healthy fats.
Boost with vegetables: Add sliced cucumbers, bell peppers, or tomatoes for extra vitamins and minerals.
Monitor portion sizes: To prevent overconsumption of calories and sodium, portion out your crackers instead of eating them directly from the box.

Comparison: Meiji Crackers vs. Other Snacks


Feature	Meiji Plain Crackers (26g)	Generic Saltine Crackers (Approx. 26g)	Chips (Approx. 28g)
Calories	115 kcal	~120 kcal	~160 kcal
Saturated Fat	1.5g	~0.8g	~2g
Sodium	131mg	~240mg	~170mg
Fiber	0.3g	~1g	~1g
Sugar	Low (0.5g)	Low (0.3g)	Moderate (2g+)
Whole Grain	No	No	No

Note: Nutritional information for generic crackers and chips can vary widely by brand. Data is approximate based on general marketplace trends.

This comparison table illustrates that while Meiji crackers have a similar calorie count per serving to some generic options, they are generally lower in sodium and sugar than many common alternatives. However, they are not typically made with whole grains, a key factor for a healthier cracker choice recommended by health experts.

Conclusion: Fitting Crackers into a Balanced Diet

To sum up, a 26g packet of Meiji crackers contains around 115 to 116 calories depending on the flavor, with a larger box's total calorie count being a multiple of this. The total energy provided is a relatively small portion of a daily 2000-calorie diet. The key to including them in a healthy nutrition diet is mindful consumption and strategic pairing. For maximum nutritional benefit, pair these low-sugar crackers with fiber-rich toppings like vegetables or protein-dense spreads. This approach leverages the cracker as a vehicle for more nutrient-dense foods rather than treating it as a standalone snack. By reading nutrition labels carefully and understanding serving sizes, you can make informed choices to support your dietary goals.

For more information on balancing snacks within a healthy diet, you can refer to health guidelines provided by organizations like the World Health Organization.

Frequently Asked Questions

Meiji crackers are a relatively low-calorie snack, particularly compared to fried snacks. However, they offer minimal fiber, so pairing them with high-protein or high-fiber foods like hummus or vegetables can make them more satisfying and suitable for a weight loss diet.

Compared to many conventional crackers, Meiji crackers are lower in sodium and sugar. However, they may not be a significant source of whole grains or fiber, which are important factors to consider when comparing cracker options.

No, Meiji crackers explicitly state they are trans-fat-free. Trans fats are generally unhealthy and associated with increased risk of heart disease.

Meiji crackers are low in sugar, which is a positive attribute. However, because they are primarily made from refined flour, their carbohydrate content can still affect blood sugar levels. They are best consumed in moderation as part of a balanced diet for individuals with diabetes.

For a healthy topping, consider fresh ingredients like avocado, cucumber, or tomatoes. Protein-rich options like nut butter, cottage cheese, or hummus also make excellent choices to create a more balanced snack.

Look at the ingredient list and nutritional facts. Healthier crackers often list whole grains as the first ingredient, have higher fiber content (2-3g+ per serving), and are lower in sodium and added sugars.

Ingredients typically include wheat flour, vegetable oils, butter, salt, leavening agents, and yeast. The oat variety will also contain oats.