Whether out of pure curiosity or related to your diet, most people have wondered if crackers are healthier than bread. In fact, lots of people will even cut bread out of their diet and opt for crackers or rice cakes when looking to reduce carbs. But is this doing more harm than good? Are crackers better for you than bread? Is it healthier to eat crackers vs. bread? This article explores the nutritional value of crackers, specifically saltine crackers, and their potential impact on weight loss, providing insights for various audiences, from those simply curious to individuals managing specific health conditions.
Bread vs. Crackers: A Nutritional Comparison
Bread and crackers both have pros and cons. Crackers are higher in calories and sodium than bread and usually contain higher amounts of fat. In addition, crackers contain little to no fiber. However, in small quantities paired with foods that have fiber and protein, such as cheese and grapes, crackers can be a great addition to a healthy diet.
To understand the nutritional differences, let's compare a saltine cracker versus a slice of whole wheat bread. A slice of whole wheat bread has 82 calories, around 14 grams of carbohydrates, 4 grams of protein, and 1 gram of fat. A serving of five saltine crackers has around 62 calories, 11 grams of carbohydrates, 1 gram of protein, and 1 gram of fat. Although the nutrition profiles of bread and crackers don’t differ that much, the higher protein and fiber content in bread will leave you feeling fuller for longer. This does not make crackers unhealthy, but crackers should be eaten in moderation. To consume the same amount of calories of crackers as bread, you would have to eat around 7 crackers to one slice of bread. Yet, although the calorie intake would be similar, the nutritional profile would not. However, when comparing crackers to a slice of white bread, the profile is not that different. One slice of white bread contains 67 calories, with 13 grams of carbohydrates, 2 grams of protein, and 0.5 grams of fiber.
Saltine Crackers: A Closer Look
Saltine crackers - also called saltina or soda crackers - are a popular and versatile snack. Made with white flour, a leavening agent like baking soda or yeast, shortening, and coarse salt, saltine crackers are noted for their dry texture, crispiness, and distinctive perforations that make them easy to snap and enjoy. They make great accompaniments and are often paired with soup, nut butter, and jam or jelly.
Generally, saltine crackers are low in calories, fat, and dietary fiber. However, they provide small amounts of folate - also called vitamin B9 - which plays an essential role in fetal development. Per serving of 3-5 crackers (15 grams), here is the nutritional comparison of various saltine varieties:
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- Regular: Calories: similar, Fiber: similar, Protein: similar, Folate: similar, Sodium: 6-7% of the Daily Value (DV)
- Low Sodium: Calories: similar, Fiber: similar, Protein: similar, Folate: similar, Sodium: Lower than regular, 6-7% of the DV for fewer crackers
- Whole Wheat: Calories: similar, Fiber: similar, Protein: similar, Folate: similar, Sodium: Similar to low sodium, 6-7% of the DV for fewer crackers
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.
Crackers and Weight Management
Saltine Crackers and Weight Gain
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. However, 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.
Saltine Crackers and Weight Loss
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.
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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.
Crackers for Specific Dietary Needs
Crackers for Diabetics
Cracker ingredients need to be carefully considered if you are diabetic. Some crackers are made with fiber-rich grains, but crackers without any fiber need to be avoided. Low fiber crackers may seem healthy if they have “whole grains” on the label, but this does not mean they aren’t full of refined carbohydrates and added sugar. These types of crackers can lead to spikes in blood sugar.
Crackers for Upset Stomachs
The bland, salty, and low fiber nature of saltine crackers make them an appropriate food for some stomach conditions. 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.
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Saltine crackers may improve symptoms of upset stomach in people with gastroparesis or nausea and vomiting induced by pregnancy or chemotherapy treatments.
Moderation and Sodium Intake
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. Therefore, it may be best to eat saltine crackers in moderation to help avoid excess salt intake.
Saltine crackers provide moderate amounts of salt, which can become high levels with increasing portion sizes. Excess salt intake is linked to the development of high blood pressure and risk of heart disease.
Making Crackers a Part of a Healthy Diet
The consensus from the scientific community is that your overall dietary pattern matters more than a single food or nutrient for good health. This means that while saltine crackers do not offer many nutrients, they can fit into a healthful diet and lifestyle in moderation.
Tips to make them healthier
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
Saltine crackers may be included in a healthful diet and lifestyle when enjoyed in moderation. Pair with nut butter, dairy, legumes, meat, fish, and poultry for nutritious snacks with staying power.
General Weight Loss Tips
When it comes to weight loss, it’s important to pay attention to your overall calorie intake and make healthy food choices.
- Choose whole grain crackers: Look for crackers that are made from whole grains, such as whole wheat or rye.
- Watch your portion sizes: It’s easy to mindlessly munch on crackers, so be mindful of your portion sizes.
Remember that weight loss is about creating a sustainable lifestyle that incorporates healthy habits, including mindful eating and regular physical activity. Incorporating crackers into your diet can be a part of this lifestyle if you make healthy choices and watch your portion sizes.