Saltine Nutrition Facts

Calories, fat, protein, and carbohydrate values for Saltine.


There are 13 calories in Saltine.


Nutrition Facts
Serving Size:


cracker square (3 grams)

Amount Per Serving
Calories from Fat 2.3
Calories 13

% Daily Value*

Total Fat 0.3 grams

Saturated Fat 0.1 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0.1 grams

Cholesterol 0 milligrams

Sodium 28 milligrams

Potassium 4.6 milligrams

Total Carbohydrates 2.2 grams

Dietary Fiber 0.1 grams

Sugars 0 grams
Protein 0.3 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Snack Foods > Crackers & Crispbreads

How long would it take to burn off 15 KCal?
Walking (3mph) 3 minutes
Running (6mph) 1 minutes
Bicycling (10mph) 2 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Saltine crackers, also known as soda crackers, are a popular snack that has been enjoyed for generations. With their distinctive dry and crunchy texture, these thin and square crackers have become a pantry staple in many households. In this article, we will explore the features, benefits, and drawbacks of saltine crackers.

Features & Benefits

Saltine crackers are made from white flour, baking soda, and sometimes yeast. They are lightly sprinkled with coarse salt, which gives the cracker a savory flavor. The crackers have perforations on the surface that give them a distinctive appearance. Each cracker weighs approximately 3 grams, making it a convenient and portable snack option.


1. Versatility: Saltine crackers offer a wide range of serving options. They can be enjoyed on their own as an easy and satisfying snack or paired with a variety of toppings and spreads. Saltines are often used as a base for appetizers, such as topped with cheese or dips. They can also be crushed and used as a breadcrumb substitute in recipes.
2. Low in calories: Saltine crackers are a low-calorie snack, with about 13 calories per cracker. This makes them a great choice for people watching their calorie intake or trying to maintain a healthy weight.
3. Portable and convenient: The individually wrapped saltine crackers make them a convenient on-the-go snack option. They are easy to pack in lunch boxes, backpacks or purses, making them perfect for picnics, road trips or office snacks.
4. Light and Digestible: Saltine crackers have a light and crunchy texture that makes them easy to digest. They can be enjoyed by those with sensitive stomachs or those who prefer lighter snacks.


1. High sodium content: While saltines are known for their salty flavor, it’s important to note that they contain a relatively high amount of sodium. Individuals on low-sodium diets or with certain health conditions may need to limit their saltine consumption.
2. Limited nutritional value: While saltines can be a satisfying snack, they are not a significant source of essential nutrients. They are relatively low in protein, fiber, vitamins and minerals. To ensure a well-rounded diet, it’s important to combine saltines with other nutritious foods.
3. Not suitable for gluten-free diets: Saltine crackers are typically made with white flour, which contains gluten. Individuals with gluten sensitivities or celiac disease should opt for gluten-free cracker alternatives.


saltine crackers are a versatile and tasty snack option that can be enjoyed in a variety of ways. They offer convenience, low calories and a satisfying crunch. However, it’s important to be aware of their sodium content and limited nutritional value. As with any food, moderation and balance are key to incorporating saltines into a healthy diet.

Questions and Answers

Can saltines be part of a healthy diet?

Yes, saltines can be part of a healthy diet when consumed in moderation. They are low in calories and can be enjoyed as a light snack or paired with nutrient-rich toppings such as vegetables, lean proteins, or spreads made with healthy fats. However, it’s important to balance their consumption with a variety of other nutritious foods.

Are saltines suitable for people with gluten sensitivities?

No, saltine crackers are typically made with white flour, which contains gluten. Individuals with gluten sensitivities or celiac disease should opt for gluten-free cracker alternatives that are specially formulated to be free of gluten-containing ingredients..

Can saltines be included in a low sodium diet?

People on a low-sodium diet should consume saltine crackers in moderation. While saltines are known for their salty flavor, they contain a relatively high amount of sodium. It’s important to read nutrition labels and consider total sodium from other sources when incorporating saltines into a low-sodium diet.

Can saltines be used in cooking or baking?

Yes, saltine crackers can be used in cooking and baking. They can be crushed and used as a breadcrumb substitute in recipes for dishes such as meatballs, casseroles, or breading. In addition, crushed saltine crackers can be incorporated into pie crusts or used as a topping for macaroni and cheese or gratins.

Are there healthier alternatives to saltines?

If you’re looking for healthier alternatives to saltines, you can consider options like whole grain crackers, rice cakes, or whole wheat crispbreads. These alternatives often provide more fiber and nutrients than traditional saltines. It’s always a good idea to read ingredient labels and choose options with minimal additives and preservatives.