Saltine crackers are a popular snack found in many pantries across the world. They’re crispy, lightly salted, and often served alongside soups, salads, or cheese. This article breaks down the calorie content of a saltine cracker, looks at its nutritional value, and discusses how it fits into a balanced diet.
What are Saltine Crackers?
Saltine crackers, also known as soda crackers or water crackers, are thin, crispy crackers made from refined white flour, baking soda, yeast, shortening and salt. Originally, saltine crackers were developed as a simple, easy-to-digest snack for people with upset stomachs, which is why they’re often paired with soups, stews, and other light meals. They are noted for their dry texture, crispiness, and distinctive perforations that make them easy to snap and enjoy. The 13 holes in saltine crackers allow steam to escape during the baking process, which prevents the crackers from puffing up and ensures they stay flat and crispy.
Calorie Content and Nutritional Value
The number of calories in a saltine cracker depends on its size, brand, and specific ingredients. A single plain saltine cracker contains around 12-13 calories. This makes saltines a low-calorie snack option. A serving of 3-5 crackers (15 grams) contains 13 calories per 3 g serving. It is important to understand the full nutritional profile of these crackers.
Here is the nutritional comparison of various saltine varieties per serving of 3-5 crackers (15 grams):
- Calories: A single plain saltine cracker contains around 12-13 calories.
- Fat: Saltine crackers are very low in fat, with most of the fat coming from vegetable oils used in the manufacturing process. This serving contains 0.3 g of fat. Crackers, saltine contains 0.1 g of saturated fat and 0 mg of cholesterol per serving. Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis.
- Protein and Fiber: Saltine crackers provide a small amount of protein (0.3 g) but contain little to no fiber (0.1 g of dietary fiber).
- Carbohydrates: 2.2 g of carbohydrate. The latter is 0 g sugar, the rest is complex carbohydrate.
- Sodium: One of the downsides of saltines is their sodium content. A serving of 5 crackers contains about 125-150 milligrams of sodium, which can add up if you’re consuming them in large quantities.
- Vitamins and Minerals: While saltines contain small amounts of iron (0.17 mg) and folate, they provide very little in terms of other vitamins and minerals. They are mostly a source of simple carbohydrates.
- Folate: Saltine crackers provide small amounts of folate - also called vitamin B9 - which plays an essential role in fetal development.
Saltine crackers are a relatively simple and low-calorie option compared to other types of crackers on the market. Saltines are generally a lower-calorie option compared to other crackers, particularly those with added flavors, cheese, or more fat.
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The regular, low sodium, and whole wheat varieties of saltine crackers provide similar amounts of energy (calories), fiber, protein, folate, and sodium. However, the low sodium and whole wheat varieties provide the same (or similar) levels of sodium for fewer crackers per serving compared to the regular saltine crackers.
Potential Downsides of Saltine Crackers
Although saltine crackers are low in calories, they do have some aspects that may be of concern depending on your dietary needs.
Refined Carbohydrates: Saltine crackers are primarily made from refined white flour, which is lower in fiber and nutrients compared to whole grains. If you’re trying to maintain steady energy levels or follow a diet that’s high in fiber, saltines might not be the best choice.
High Sodium Content: Saltines are often high in sodium, which is something to be mindful of if you’re watching your salt intake. Too much sodium can contribute to high blood pressure and other heart-related issues. One serving (15 grams) of regular, low sodium, and whole wheat saltine crackers provide 6-7% of the DV of sodium. This is the equivalent of 5 regular crackers or 3 low sodium or whole wheat crackers. These may seem like small amounts of sodium, but your sodium intake can quickly increase with portion size. For example, 2 servings (or 10 regular saltine crackers) will provide 12% of the DV of sodium. Excess salt intake is associated with an increase in blood pressure and heart disease risk. Research also shows that consistently high salt intake may alter taste perception by reducing the number of tiny blood vessels under the tongue, potentially leading to the desire to consume more salt - which can increase your risk of high blood pressure.
Limited Nutrient Density: While saltines provide a small amount of iron and a bit of protein, they offer little in terms of vitamins and minerals.
Read also: Easy Low-Carb Cheese Crackers
Easy to Overeat: Because saltines are small, it’s easy to eat a lot of them at once. That could lead to over-consuming calories and sodium, which may contribute to weight gain. Although eating a serving of saltines crackers is low in calories and shouldn’t lead to weight gain alone, when you start eating two, three or four servings at a time, you consume a whole lot of calories and sodium, with almost no nutrients.
Saltine Crackers and Weight Management
Saltine crackers have been explored for their potential role in weight management.
Despite speculations that saltine crackers may contribute to weight gain, there’s no research to date that directly links their consumption to increasing body weight. However, regularly consuming highly processed foods and foods high in sodium is associated with a higher body weight.
A randomized controlled trial demonstrated a higher calorie intake and weight gain of 1.4-2.6 pounds (0.6-1.2 kg) over a 2-week period in participants whose diets were rich in foods considered highly processed. Furthermore, a study that included 7,629 participants found that a high salt intake is associated with a higher body weight.
No single food in moderation will directly affect your weight, including saltine crackers.
Read also: Low-Carb Crackers at ALDI
Saltine crackers have been linked to weight loss in some instances, but more research is needed. A small, three-week study observed favorable weight gain or loss in participants who ate saltine crackers once per day. However, the project was about whether the placebo effect influenced weight, not whether the crackers themselves influenced weight. The study evaluated whether people who believed in superstitions that saltine crackers cause weight loss or gain were more likely to see those effects when eating the crackers. The study was small, and the overall diets and lifestyles of the participants were not documented. That means we can’t be sure whether or how the crackers themselves played a role in any of the study participants’ weight loss.
Overall, saltine crackers can fit into a balanced, well-rounded diet. If weight loss is your goal, it’s more important to focus on overall eating and activity patterns rather than potential effects of individual foods.
Saltine crackers by themselves do not cause weight gain or loss, but regularly eating high sodium and highly processed foods is associated with weight gain.
In moderation, yes. 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.
Saltine Crackers for Upset Stomachs
Saltines are often considered easy to digest and are commonly recommended for people who are recovering from illness or upset stomachs. Doctors often recommend saltine crackers because they are bland, easy to digest and low in fat, making them a good option for people with nausea, upset stomachs or digestive issues. Saltine crackers are gentle on the stomach, which makes them helpful when you’re sick, especially with nausea, vomiting or diarrhea. Saltine crackers are easy to eat when you have an upset stomach or nausea because they are odorless and bland.
For instance, a study of 45 patients with gastroparesis demonstrated that saltine crackers moderately improved symptoms. Gastroparesis is a nervous system disorder characterized by delayed emptying of food from the stomach, leading to symptoms such as bloating, nausea, vomiting, burping, and acid reflux. Nutritional therapy for gastroparesis includes smaller meals and reducing your intake of fiber and fat. Bland, starchy, and salty foods like saltine crackers were shown to be well-tolerated in people with gastroparesis
In addition, bland foods low in fat are also shown to improve symptoms in people experiencing pregnancy-related nausea and vomiting, including the more severe hyperemesis gravidarum (an extreme form of morning sickness). Nausea and vomiting during pregnancy have been shown to negatively affect health, quality of life, and financial situations due to increased healthcare costs and interrupted work. Although research remains sparce, healthcare professionals may recommend eating bland foods, including saltine crackers, to help alleviate pregnancy-related nausea.
Similar recommendations may be made to help people undergoing chemotherapy manage nausea. Thus, saltine crackers may help manage an upset stomach caused by a number of conditions.
The bland, salty, and low fiber nature of saltine crackers make them an appropriate food for some stomach conditions.
How to Incorporate Saltines into a Balanced Diet
While saltine crackers can be enjoyed on their own, they can also be incorporated into a balanced diet when paired with more nutritious foods.
Add Protein and Healthy Fats: Add a bit of healthy fat and protein to your saltines by pairing them with nut butter (like almond or peanut butter) or cheese.
Pair with Dips and Vegetables: Saltines can be paired with dips like hummus, guacamole, or salsa, or served alongside fresh vegetables like cucumber, carrot sticks, or bell peppers.
Serve with Soups and Stews: Saltine crackers are often served as a side to soups or stews, where they can add crunch and texture to your meal.
Use as a Topping or Crust: Crush saltine crackers and use them as a topping for casseroles, baked dishes, or as a crust for certain baked items.
Pair saltine crackers with low sodium foods that are a good source of dietary fat, fiber, and protein to make healthy and nutritious snacks that will keep you feeling fuller longer. Some foods you can pair saltine crackers with include:
- Nut butter: peanut, almond, cashew
- Meat, fish, poultry: tuna salad, grilled chicken, roast beef slices
- Dairy: low sodium cheese, Greek yogurt
- Legumes: hummus dip, or to accompany a lentil soup or black bean chili
Healthier Alternatives to Saltine Crackers
If you’re looking for an alternative to the crunchy, salty bite of a saltine cracker, consider healthy snacks that are made with complex carbohydrates, nuts, seeds and fruits instead. Some healthy alternatives to saltines include whole grain crackers, nut and seed crackers, and gluten-free crackers. Fiber: Look for crackers that provide fiber, which keeps you full longer. Added or refined sugars: Skip crackers that are loaded in refined sugar. Leaving the crackers aside, there are plenty of other low-carb snacks to choose from, including almond butter on celery sticks or sliced apples, carrots dipped into hummus, kale chips, no-bake nut butter bars, and hard-boiled eggs.