The humble saltine cracker is a pantry staple across the country. It’s the go to snack for an upset stomach, the perfect partner for a warm bowl of soup, and a simple, crunchy base for cheese or peanut butter. But for something so simple, you might find yourself wondering about its nutritional impact. Specifically, what’s the deal with saltine cracker calories? Are they a light snack that can fit into any diet, or do those small, salty squares pack more of a punch than you think? Let’s break down the nutrition facts to give you a clear picture.
How Many Calories Are in Saltine Crackers? The Quick Answer
Let’s get straight to the point. The number of saltine cracker calories is quite low, which is part of their appeal. For the most popular brand, Nabisco’s Premium Saltine Crackers, the numbers are very straightforward.
- Calories in one saltine cracker: Approximately 14 calories.
- Calories in one serving (5 crackers): 70 calories.
This low calorie count makes them an easy snack to manage, especially if you’re tracking your food intake. A single cracker won’t disrupt your daily goals, and a full serving is still very light. However, the saltine cracker calories only tell a fraction of the story. To truly understand this snack, we need to look at the complete nutritional profile.
A Deeper Dive: Full Nutrition Facts for Saltine Crackers
While the low saltine cracker calories are a plus, it’s important to know what those calories are made of. Using a standard serving size of 5 Nabisco Premium Saltine Crackers (16g), here is the full nutritional breakdown according to the manufacturer.
| Nutrient | Amount Per Serving (5 Crackers) |
|---|---|
| Calories | 70 |
| Total Fat | 1.5g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 135mg |
| Total Carbohydrate | 12g |
| Dietary Fiber | |
| Total Sugars | 0g |
| Protein | 2g |
Carbohydrates
The vast majority of saltine cracker calories come from carbohydrates. With 12 grams per serving, they provide a quick source of energy. These are primarily simple carbohydrates from enriched white flour, which means they are digested quickly. This is one reason they are often recommended for an upset stomach they are easy on the digestive system. However, the flour is low in dietary fiber, which is important for sustained energy and digestive health.
Fat Content
A serving of saltines contains only 1.5 grams of fat, with no saturated or trans fats. This is great news for anyone monitoring their fat intake. The fat present typically comes from vegetable oils like canola or palm oil. The minimal fat content contributes to the low number of total saltine cracker calories and their characteristic dry, crispy texture.
Sodium Levels
Here’s where things get interesting. The “salt” in saltines isn’t just for show. A single serving contains 135mg of sodium, which is about 6% of the recommended daily intake. While this doesn’t sound like a lot, it can add up quickly. If you eat a whole sleeve of crackers, you’re consuming a significant amount of sodium. The high sodium content is a key factor to consider beyond just the saltine cracker calories.
Protein
Saltines are not a significant source of protein, offering just 2 grams per serving. The protein comes from the wheat flour used to make them. While it’s a small amount, it contributes slightly to the overall nutritional picture. If you’re looking for a more filling snack, you’ll want to pair your crackers with a protein rich topping.
Comparing Brands: Do All Saltine Cracker Calories Stack Up the Same?
Nabisco might be the most well known brand, but nearly every grocery store has its own version of saltine crackers. Do the saltine cracker calories and nutrition facts differ much between them? Let’s compare a few popular options. Please note that formulas can change, so it’s always best to check the label on the box you purchase.
| Brand | Serving Size | Calories | Sodium |
|---|---|---|---|
| Nabisco Premium | 5 crackers (16g) | 70 | 135mg |
| Great Value (Walmart) | 5 crackers (16g) | 60 | 160mg |
| Kroger | 5 crackers (16g) | 70 | 140mg |
| Zesta | 5 crackers (16g) | 70 | 150mg |
As you can see, the saltine cracker calories are quite consistent across the board. Most brands hover between 60 and 70 calories per serving. The most notable difference is often in the sodium content. For example, Walmart’s Great Value brand has fewer calories but a bit more sodium than Nabisco’s Premium crackers. When choosing a brand, the small variation in saltine cracker calories might be less important than the sodium level, depending on your dietary needs.
Are Saltine Crackers a Healthy Snack Choice?
This is a common question, and the answer isn’t a simple yes or no. The healthiness of saltines depends entirely on context, portion size, and what you pair them with. They have both pros and cons.
The Pros of Eating Saltines
- Low in Calories: The very low number of saltine cracker calories makes them an attractive option for people managing their weight.
- Easy to Digest: Their bland nature and simple carbohydrate makeup make them a go to food for nausea, morning sickness, or general stomach upset. They are a cornerstone of the “BRAT” diet (Bananas, Rice, Applesauce, Toast) for a reason.
- Low in Fat and Sugar: With no added sugars and very little fat, they are a simple snack that avoids many of the pitfalls of more processed treats like cookies or chips.
The Cons of Eating Saltines
- High in Sodium: For a snack that seems so plain, the sodium can add up. Those with high blood pressure or who need to watch their sodium intake should be mindful.
- Made from Refined Flour: Saltines are made from enriched white flour, which has been stripped of its bran and germ. This process removes most of the fiber, vitamins, and minerals.
- Low Nutritional Value: Beyond the quick energy from carbs, saltines don’t offer much in the way of nutrition. This is why some refer to the saltine cracker calories as “empty calories.” They fill a space without providing significant health benefits.
Saltine Cracker Calories and Weight Management
Can you include saltines in a diet focused on weight management? Absolutely. Because the saltine cracker calories are so low per cracker, they allow for precise portion control. Having two or three crackers with a slice of low fat cheese can be a satisfying, low calorie snack that feels more substantial than it is.
The main challenge is their lack of fiber and protein, which means they aren’t very satiating on their own. It can be easy to eat an entire sleeve of crackers without feeling full, which would add up to hundreds of calories and a lot of sodium. The key is to use their low saltine cracker calories as a base for other, more nutritious foods. Think of them as a vehicle for protein and healthy fats rather than the main event.
Making Saltines a More Balanced Snack: Healthy Topping Ideas
To make the most of the low saltine cracker calories and turn this simple snack into a more balanced one, you need to add toppings that provide fiber, protein, and healthy fats. This will make the snack more filling and nutritious.
- Smashed Avocado: A great source of healthy monounsaturated fats and fiber. Add a sprinkle of everything bagel seasoning for extra flavor.
- Hummus: Made from chickpeas, hummus adds protein and fiber. A tablespoon spread over a few crackers is a fantastic and savory snack.
- Low Fat Cottage Cheese: This is a protein powerhouse. Topping a few saltines with cottage cheese and a slice of tomato can keep you full for hours.
- Natural Peanut or Almond Butter: A thin layer provides protein and healthy fats. Just be mindful of serving size, as nut butters are calorie dense.
- Lean Turkey and Mustard: A small slice of lean deli turkey on a saltine offers a boost of protein for very few additional calories.
By using these toppings, you can enjoy the satisfying crunch of a saltine while getting the nutrients your body needs. It elevates the snack beyond just its basic saltine cracker calories.
Frequently Asked Questions About Saltine Cracker Calories
Here are answers to some common questions people have about saltine crackers and their nutritional value.
How many saltine cracker calories are in a sleeve?
A standard sleeve of saltine crackers typically contains about 40 crackers. If each cracker has around 14 calories, an entire sleeve contains approximately 560 calories. This is a crucial number to remember, as it’s easy to mindlessly eat an entire sleeve while watching a movie or working.
Are saltines good for an upset stomach?
Yes, they are often recommended for nausea and upset stomachs. Their bland flavor, low fat content, and easily digestible carbohydrates make them gentle on the digestive system. The salt can also help replace lost electrolytes.
Do unsalted saltines have fewer calories?
This is a great question. Unsalted saltines have virtually the same number of saltine cracker calories as regular ones. Salt itself contains no calories. The only difference is the sodium content, which will be significantly lower. If you are watching your sodium intake but enjoy saltines, the unsalted tops version is an excellent alternative.
Are saltines vegan?
Most major brands of saltine crackers, including Nabisco Premium, are vegan. The typical ingredients are enriched flour, vegetable oils, salt, and leavening agents like baking soda and yeast. However, some store brands could potentially contain dairy derivatives or other non vegan ingredients, so it is always a good practice to check the ingredients list on the package.
Conclusion
The story of saltine cracker calories is one of simplicity and moderation. At just 12 14 calories per cracker, they are undeniably a low calorie food. This makes them a versatile option for anyone tracking their intake, looking for a light snack, or needing something simple to settle their stomach. However, their nutritional profile shows they are high in sodium and low in valuable nutrients like fiber, vitamins, and minerals. The key to enjoying saltines as part of a healthy diet is to treat them as a base. Pair them with nutrient dense toppings like avocado, hummus, or lean protein to create a more balanced and satisfying snack. By being mindful of portion sizes and pairings, you can enjoy the classic crunch of a saltine without compromising your health goals.
