How many calories are in a saltine cracker? Is it healthy or unhealthy to include them in your diet? Whether you’re counting calories per serving, checking sodium levels, or comparing brands, this article has the answers. You’ll also find nutrition facts, learn how saltines fit into weight management plans, and discover healthier alternatives for smart snacking.
How Many Calories Are in Saltine Crackers?
Calories per Cracker
A single plain saltine cracker contains around 12–13 calories. This may seem like almost nothing, but most people don’t stop at one. Saltines are designed to be eaten in multiples, whether you’re snacking or pairing them with soup. If you’re counting calories, tracking by individual cracker can help with portion control. One quick tip: always check the serving size on the nutrition label since calories can vary slightly between brands and variations like unsalted or whole grain.
Calories per Serving (5 crackers, 10 crackers, 1 ounce)
- 5 crackers (1 serving): ~60 calories
- 10 crackers: ~120 calories
- 1 ounce (about 14 crackers): ~168 calories
For those logging food into apps like MyFitnessPal, this breakdown is especially useful. What seems like a light snack can add up quickly if you’re mindlessly eating straight from the box.
Calories by Brand (Comparison)
While the calorie count is fairly consistent, different brands have small variations:
| Brand | Serving Size (5 crackers) | Calories | Sodium |
|---|---|---|---|
| Nabisco | 5 crackers | 60 | 135 mg |
| Keebler | 5 crackers | 70 | 140 mg |
| Store-brand | 5 crackers | 60–65 | 130–150 mg |
The takeaway: calories don’t change drastically between brands, but sodium can vary—something to watch if you’re on a heart-healthy diet.
Saltine Crackers Nutrition Facts
Macronutrients (Carbs, Fat, Protein)
Saltine crackers are primarily made of refined flour, which means they’re high in carbohydrates and low in fiber. A 5-cracker serving typically provides:
- Carbs: 11 g
- Protein: 1 g
- Fat: 1 g
They are very low in protein and fat, making them a quick energy source but not particularly filling. For people who need sustained energy, pairing saltines with protein (like cheese or hummus) is a smarter choice.
Sodium Content and Health Impact
Sodium is one of the biggest concerns with saltine crackers. A 5-cracker serving has around 135 mg sodium, which adds up if you eat several servings. High sodium intake is linked to high blood pressure, making portion control important, especially for people with heart conditions. If sodium is a concern, opt for unsalted or low-sodium versions.
Ingredients That Influence Calories
Most saltine crackers contain:
- Enriched flour (refined wheat)
- Vegetable oil
- Baking soda or yeast
- Salt
These simple ingredients explain why saltines are low in calories but also low in nutrients. Whole grain versions add more fiber, which may keep you fuller longer.
Are Saltine Crackers Healthy or Unhealthy?
Pros – Light, Low in Fat, Easy to Digest
Saltines are low in calories, easy on the stomach, and can be a go-to option when someone feels nauseous or needs bland food. They are also versatile—working well as a snack or with toppings.
Cons – Low Nutrients, High Sodium, Refined Carbs
On the downside, saltines are mostly empty calories. They provide little nutritional value beyond quick carbs and can spike blood sugar levels. Their sodium content can also be a drawback for people managing hypertension.
How They Fit Into Diet Plans
- Weight loss: Fine in moderation, especially when paired with protein.
- Diabetic diet: Best limited due to refined carbs.
- Heart health: Choose low-sodium versions.
- Kids’ snacks: Acceptable in small portions, but better with cheese or peanut butter for nutrition.
Healthier Alternatives to Saltine Crackers
If you love the crunch of saltines but want more nutrition, consider:
- Whole grain crackers – higher in fiber.
- Rice cakes – light, lower in sodium.
- Multigrain crispbreads – nutrient-rich and filling.
- Homemade crackers – control ingredients and sodium.
These options can provide the same convenience while adding more nutrients to your diet.
Tips for Eating Saltine Crackers in a Balanced Diet
- Portion control: Stick to 1–2 servings at a time.
- Pair with protein: Add cheese, hummus, or nut butter to improve satiety.
- Choose wisely: Look for whole grain or low-sodium versions.
- Avoid mindless eating: Pre-portion into a small bowl instead of eating from the box.
This way, you can still enjoy saltines without overloading on carbs or sodium.
FAQs
How many calories are in 10 saltine crackers?
About 120 calories.
Are saltines good for weight loss?
In moderation, yes. They are low in fat but should be paired with protein to avoid hunger spikes.
Are saltines healthier than Ritz crackers?
Yes, generally lower in calories and fat, but Ritz often contains more flavor and slightly more nutrients.
How many carbs are in saltine crackers?
Around 11 g per 5 crackers.
Can I eat saltines on a low-sodium diet?
Yes, but choose unsalted or low-sodium versions.
Conclusion – Should You Include Saltine Crackers in Your Diet?
Saltine crackers are a light, convenient snack with about 60 calories per 5-cracker serving. While they’re not nutrient-dense, they can fit into a balanced diet when eaten in moderation, especially if paired with protein or fiber-rich foods. For those concerned about sodium or refined carbs, healthier alternatives like whole-grain crackers or rice cakes may be better choices. Ultimately, saltines aren’t “bad”—but they’re best enjoyed mindfully as part of a varied diet.
