Are Saltine Crackers Healthy?

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The versatile and well-liked snack known as saltine crackers is also known as saltines or soda crackers. But are saltine crackers healthy?

Saltine crackers are known for their dry texture, crispiness, and characteristic perforations that make them simple to snap and savor.

They are made using white flour, a leavening agent such as yeast or baking soda, shortening, and coarse salt.

They go well with a variety of foods and are frequently served with soups, nut butter, jelly or jams.

Avoiding chips and snacks can help you maintain a balanced diet. What about snack crackers, though? Are crackers a healthy food?

Some well-liked online diets include saltines as the main ingredient. But have you ever looked at saltine crackers’ nutritional profile?

Some cracker brands are superior to others, and some even offer nutritional benefits. Checking dietary facts before purchasing is essential.

We discuss the advantages and disadvantages of saltine crackers in this article to help you decide if they’re a healthy snack.

Saltine Cracker Nutrition Facts

The following chart contains the nutritional profile of 5 saltine crackers


Saltine crackers come in standard, low sodium, and whole wheat types, and all three have about the same number of calories, fiber, protein, folate, and sodium.

In contrast to ordinary saltine crackers, the low sodium and whole wheat types have the same (or comparable) amounts of sodium in fewer crackers per serving.

The nutritional information for saltines is generally consistent across brands, despite the fact that these crackers are produced by a number of different companies.

Healthy homemade saltine soda crackers ready to eat, are saltine crackers healthy

So how do the calories in saltines compare to those in other kinds of crackers?

  • Six crackers from the original Triscuit brand provide 132 calories,, 21g of carbohydrates, 4.2g of fat, 2.4g of protein, and 2.4g of fiber in a single meal.
  • Carr’s Table Water Crackers (Original) have 14g in a serving, which has 60 calories, 10g of carbohydrates, 1g of fat, and 1g of protein.
  • Graham crackers include 119 calories, 2.8g of fat 6g of sugar,  21g of carbohydrate,s and 2g of protein in a single serving (28g).
  • Pretzel Crisps include 110 calories per serving (28g), 1.5g of fat, 22g of carbohydrates, 3g of protein 1g of fiber, and 2g of sugar.
  • Wasa Light Rye Crisp Bread has 36.6 calories, 0g of fat, 8.2g of carbs, 1.7g of fiber, and 0.8g of protein per serving.

Keep in mind when calculating the number of calories in crackers that anything you put on top of the cracker may increase the number of calories by more than the cracker itself.

Natural peanut butter has 18 grams of fat, 8 grams of carbohydrates, and 9 grams of protein per serving (36g), adding 210 calories to your snack.

Saltines for weight management

The possibility of saltine crackers helping people manage their weight has been looked into.

Saltine crackers and weight gain 

Saltine crackers have been linked to weight gain in the past, but no conclusive evidence has been found to support this theory.

On the other hand, higher body weight is linked to often ingesting highly processed and sodium-rich foods.

A greater salt intake is linked to higher body weight, according to a study of 7,629 participants.

Saltine crackers included won’t have an impact on your weight when consumed in moderation.

However, due to their small size, saltines are simple to consume in large quantities at once.

That can result in consuming too many calories and sodium, which might cause weight gain.

Saltine crackers and weight loss

Although additional research is required, saltine crackers have occasionally been associated with weight loss.

In a brief three-week research, subjects who consumed one saltine cracker each day showed positive weight growth or decrease.

However, the question under investigation wasn’t whether the cracker itself affected weight, but rather if the placebo effect did.

The study looked at whether persons who held superstitions about the effects of saltine crackers on weight gain or loss were more likely to experience such effects after consuming the crackers.

Generally, saltine crackers can be a part of a healthy, varied diet. If losing weight is your aim, concentrating on overall eating and exercise habits is more crucial than considering any potential consequences of certain meals.

Are saltine crackers healthy?

The scientific community has come to the conclusion that for optimal health, your entire dietary pattern is more important than any particular food or vitamin.

So, are saltine crackers healthy? Well, although saltine crackers are low in nutrients, they can, when consumed in moderation, contribute to a healthy diet and lifestyle.

Saltine crackers can be used with low-sodium foods that are a rich source of dietary fat, fiber, and protein to create wholesome snacks that will make you feel filled for a longer period of time.

You can eat saltine crackers with the following foods:

  • Dairy: Greek yogurt and low-sodium cheese
  • Peanut, almond, and cashew butter
  • Legumes: hummus dip, lentil soup, or black bean chili as a side dish
  • Meat, fish, and poultry: grilled chicken, tuna salad, and slices of roast beef

For a healthier option try to choose crackers that are packed with components like whole grain flour, nuts, and seeds, as well as veggies.

Several cracker variants are rich in protein, healthy fats, and fiber.

For instance, you can now purchase crackers that are mostly made of root crops like cassava or cruciferous veggies like kale and cauliflower.

Avocado-based crackers and Parmesan crisps are both fantastic options if you want to limit your intake of carbohydrates.

To avoid consuming too much sodium, always read the serving size.


Saltine crackers are a great snack that is known for their crispiness, dry texture,  and salty flavor.

They typically have a few calories, grams of fiber, and fat (15 grams) per serving, while they do include a small amount of sodium.

However, if consumed in excess, they may raise the risk of high blood pressure and weight gain. They are well tolerated in those with unsettled stomachs brought on by illnesses like gastroparesis, pregnancy, or chemotherapy.

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