How Many Calories In Saltine Crackers?

Saltine crackers are a popular snack that can be found in just about any pantry, and form the base of many appetizers and dishes. But how many calories are in a single saltine cracker?

How Many Calories In Saltine Crackers

And are there any nutritional benefits to these snacks? We took a closer look at the answers to these questions, and put together all you need to know about the calories in saltine crackers.

What Are Saltine Crackers?

Saltine crackers are a type of unleavened cracker usually made from white flour, water, yeast, and salt. They are usually rectangular-shaped and have a light texture that makes them popular as a snack food or appetizer.

Saltine crackers can also be used as the base for many dishes, such as casseroles and salads.

How Many Calories Are In A Single Saltine Cracker?

A single saltine cracker generally contains around 16 calories.

This is relatively low and makes them a good snack for those watching their calorie intake.

However, it is important to remember that saltine crackers are also quite high in sodium, so they should be enjoyed in moderation.

Are There Any Nutritional Benefits To Eating Saltine Crackers?

Saltine crackers offer a number of nutritional benefits, and some of the main ones include:

Good Source Of Carbohydrates

Saltine crackers are made from white flour, and as such provide a good source of carbohydrates. Carbs are important for providing the body with energy, and are also necessary for maintaining muscle and brain function.

Good Source Of B Vitamins

Saltine crackers also contain some B vitamins, which are essential for healthy metabolism, nerve function and cell growth. They also contain some calcium, iron and potassium.

Good Source Of Dietary Fiber

Saltine crackers are a good source of dietary fiber, which is important for proper digestive health. Fiber helps to regulate digestion and can help keep you feeling full for longer.

Low In Calories

As mentioned, saltine crackers are relatively low in calories, making them a good snack for those watching their calorie intake.

What Are The Downsides To Saltine Crackers?

Despite their nutritional benefits, saltine crackers do have some downsides, and these include:

Made With White Flour

As a rule, most saltine crackers are made with white flour, which is not as nutrient-dense as whole wheat flour. As such, they may offer less nutritional value than other crackers.

High In Sodium

Saltine crackers are also high in sodium, so those with high blood pressure or who need to watch their salt intake should limit their consumption.

Limited Nutritional Value

Saltine crackers are not a complete source of nutrition, and should be eaten in combination with other healthy foods as part of a balanced diet.

They may also contain additives and preservatives, which can have an adverse effect on health if ingested in large quantities.

Healthy Alternatives To Saltine Crackers

If you are looking for a healthier alternative to saltine crackers, there are many options available, and some of the most popular options on the market include:

Whole Grain Crackers

Whole grain crackers are made from whole grains such as oats, barley, and wheat, and provide more fiber and nutrients than saltine crackers. They also tend to be lower in sodium.

Veggie Chips

Veggie chips are a great alternative to salty snacks like saltine crackers. They are usually made with potatoes and vegetables like sweet potatoes , kale, or beets, and provide more vitamins and minerals.


Popcorn is a light and airy snack that can be enjoyed in place of saltine crackers. It’s high in fiber and relatively low in calories, making it a great option for those trying to watch their weight.


Nuts are a great snack option and provide healthy fats, protein, and fiber. They can also be enjoyed in place of saltine crackers as part of a balanced diet.


 Fruit is another great alternative to saltine crackers since it is naturally sweet and full of vitamins and minerals. It can be enjoyed on its own or with other snacks for a healthy and satisfying snack.

Whole Wheat Crackers

Whole wheat crackers are made with whole grains, which provide more fiber and nutrients than white flour. They can be enjoyed on their own or with other ingredients for a delicious snack.

How To Make Your Saltine Crackers Healthier

If you are looking to make your saltine crackers healthier, there are a few simple changes you can make:

Choose Unsalted Crackers

Many brands offer unsalted crackers, which provide the same crunchy and delicious taste without the added sodium.

How Many Calories In Saltine Crackers (1)

Top With Healthy Toppings

Instead of using processed cheese or butter, try topping your crackers with nut butters, hummus, or avocado for a healthy and satisfying snack.

Add Veggies

Adding vegetables to your crackers is a great way to increase their nutritional value. Try adding chopped tomatoes, cucumbers, or carrots for an extra boost of vitamins and minerals.

Make Your Own Crackers

Making your own crackers at home can be a great way to ensure you are getting the most nutritional value out of your snacks.

There are many recipes online for homemade crackers that use whole wheat flour or other nutrient-dense ingredients. You can also experiment by adding herbs, spices, and nuts for extra flavor and nutrition.

Making your own crackers is a great way to ensure you are eating healthy snacks.

Final Thoughts

Saltine crackers are tasty, delicious and, if consumed as part of a balanced diet, generally safe for healthy individuals, as they are fairly low in calories.

They can., however, be high in sodium, and it is a good idea to look for unsalted varieties when possible.

There are also many healthier alternatives to saltine crackers that can provide more vitamins and minerals, such as whole grain crackers, veggie chips, popcorn, nuts, and fruit.

Alternatively, add one of the combinations above to your saltine crackers to boost the health benefits and make them a more substantial snack.

Jenna Priestly
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