How Many Calories in Saltine Crackers? Nutrition Facts & Macros
Five saltine crackers (15 g) have 63 calories
Protein 1.4g · Carbs 11.1g · Fat 1.3g
Saltine crackers are thin, crispy, salt-topped crackers made from white flour — a pantry staple for soups, cheese plates, and bland snacks. At 418 kcal per 100 g they seem calorie-dense, but typical portions are small: five crackers weigh just 15 g (63 kcal). They are very high in carbohydrates (74 g per 100 g) and notably high in sodium (941 mg per 100 g). Saltine crackers contain only about 5% water.
1749 kJ · per 100g · Water: 5.05 g
Calorie Calculator: Saltine Crackers
15 g Saltine Crackers contains 63 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 5 crackers (15 g) | 63 kcal | 1.4g | 11.1g | 1.3g |
| 1 sleeve / ~14 crackers (42 g) | 176 kcal | 4g | 31.1g | 3.6g |
| 100 grams | 418 kcal | 9.5g | 74g | 8.6g |
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Saltine Crackers — Nutrition Facts
| Saltine Crackers | per 100g |
|---|---|
| Calories | 418 kcal |
| Protein | 9.46 g |
| Fat | 8.64 g |
| Carbs | 74 g |
| Fiber | 2.8 g |
| Sugar | 1.29 g |
| Sodium | 941 mg |
| Potassium | 152 mg |
| Magnesium | 23 mg |
| Phosphorus | 102 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.086 mg |
| Folate | 134 mcg |
| Manganese | 0.686 mg |
| Water | 5.05 g |
Source: USDA FoodData Central (FDC ID: 172746) · Data verified April 2026
Variations
Regular saltines
418 kcal per 100 g — the standard saltine cracker. Thin, crispy, salt-topped. High sodium (941 mg per 100 g). Made from refined wheat flour with vegetable oil and salt. The baseline for all comparisons.
Unsalted saltines
~418 kcal per 100 g — same calories as regular. The big difference is sodium: only ~135 mg per 100 g versus 941 mg in regular saltines. Taste is milder without the salt topping. A good choice if you are watching sodium intake but still want the same crispy cracker texture.
Whole wheat saltines
~413 kcal per 100 g — slightly fewer calories than regular. The main advantage is fiber: about 5 g per 100 g versus 2.8 g in regular saltines. Slightly nuttier flavor and darker color from whole wheat flour. Still high in sodium unless choosing an unsalted version. A better choice nutritionally, though still a refined-carb-heavy snack.
Dietary Perspectives
For Weight Loss
At 418 kcal per 100 g saltine crackers sound calorie-dense, but a serving of 5 crackers (15 g) has just 63 kcal — manageable in a calorie deficit. The problem is satiety: only 2.8 g of fiber and 9.46 g of protein per 100 g means they do very little to fill you up. It is easy to eat a whole sleeve (42 g, 176 kcal) mindlessly. High sodium (941 mg per 100 g) also causes water retention, masking fat loss on the scale. For weight loss, pair with a protein source like cheese or hummus to slow eating and add fullness.
For Athletic Performance
Saltine crackers are a quick carb source — 74 g of carbohydrates per 100 g with fast digestion due to refined flour and minimal fiber (2.8 g). This makes them useful for pre-race carb loading or when the stomach is sensitive (marathon aid stations, post-illness recovery). The sodium (941 mg per 100 g) helps replenish electrolytes lost through sweat. Low protein (9.46 g) and low fat (8.64 g) mean fast gastric emptying. However, they are not nutritionally dense enough for regular training meals — use them strategically, not as a dietary staple.
For Keto
Saltine crackers are NOT suitable for keto — 71.2 g net carbs per 100 g (74.0 g total minus 2.8 g fiber). Even a small serving of 5 crackers (15 g) has roughly 10.7 g of net carbs, which is over half of a strict 20 g daily keto limit. They are made from wheat flour, which is nearly pure starch. Cheese crisps, pork rinds, or flaxseed crackers (~2 g net carbs per serving) are much better keto alternatives that still deliver crunch.
Frequently Asked Questions
How many calories are in saltine crackers?
Per 100 g, saltine crackers have 418 calories (1749 kJ). However, a standard serving of 5 crackers weighs only 15 g, providing about 63 calories. A full sleeve (~14 crackers, 42 g) has roughly 176 calories. The calorie density is high because of minimal water content (5%), but small portions keep actual calorie intake low.
How many carbs are in saltine crackers?
Saltine crackers contain 74.0 g of carbohydrates per 100 g, with only 2.8 g of fiber and 1.29 g of sugar. That means 71.2 g of net carbs per 100 g — nearly all starch from refined wheat flour. Five crackers (15 g) have about 11.1 g of carbs (10.7 g net).
Are saltine crackers healthy?
Saltine crackers are a low-nutrition convenience food. They provide little fiber (2.8 g), modest protein (9.46 g), and very high sodium (941 mg per 100 g). They are made from refined flour with minimal vitamins or minerals. They serve a purpose — settling an upset stomach, pairing with soup — but are not nutritionally dense. Whole-grain crackers offer more fiber and nutrients.
How much sodium do saltine crackers have?
Saltine crackers contain 941 mg of sodium per 100 g — about 39% of the recommended daily intake (2300 mg). Even 5 crackers (15 g) deliver 141 mg of sodium. A full sleeve (42 g) has roughly 395 mg. If you are watching sodium intake, choose unsalted saltines (~135 mg per 100 g) or limit portions carefully.
Are saltine crackers good for weight loss?
Saltine crackers are not ideal for weight loss. Although 5 crackers have just 63 calories, they provide almost no satiety — minimal fiber (2.8 g per 100 g), modest protein (9.46 g), and high sodium that causes water retention. It is easy to eat a full sleeve (176 kcal) mindlessly. For weight loss, pair them with protein-rich foods like cheese or hummus to slow eating and improve fullness.
Are saltine crackers keto-friendly?
No — saltine crackers are not suitable for keto. They contain 71.2 g of net carbs per 100 g. Even 5 crackers (15 g) have roughly 10.7 g of net carbs, which is over half of a strict 20 g daily keto limit. They are made from wheat flour, which is nearly pure starch. Cheese crisps, pork rinds, or flaxseed crackers (~2 g net carbs per serving) are better keto alternatives.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Saltine Crackers | 418 | 9.46g | 74g | 8.64g |
| Pretzels (Salted) | 384 | 10g | 80.4g | 2.93g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Tortilla Chips | 497 | 6.62g | 67.4g | 22.3g |
| Popcorn (Air-popped) | 387 | 12.94g | 77.78g | 4.54g |
per 100g
Per 100 g, saltine crackers (418 kcal) are more calorie-dense than pretzels (384 kcal) and bread (252 kcal), mainly because of their very low water content (5% vs 30–39%). Sodium is also much higher (941 mg vs 586 mg in pretzels). Portion for portion, 5 saltines (63 kcal) are comparable to a small slice of bread.
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