Saltines Nutrition Facts

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


There are 13 calories in Saltines.


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 are a popular and versatile snack that can be found in pantries and enjoyed in a variety of ways. These thin, crunchy crackers have a unique flavor and texture that has made them a favorite choice for many. In this expert article, we will explore the features, benefits, and drawbacks of saltine crackers to give you a comprehensive understanding of this classic snack.
Features of Saltine Crackers
Saltine crackers have several distinctive features that contribute to their appeal:

  1. Texture: Saltine crackers are known for their light, crisp texture. They have a delicate crunch that adds a satisfying element to every bite.
  2. Saltiness: As the name suggests, saltine crackers are sprinkled with salt, which provides a savory and slightly salty flavor. This saltiness enhances the overall flavor and makes them a versatile companion for a variety of toppings and dips.
  3. Perforations: Many saltine crackers have perforations on the surface that create a distinctive pattern. These perforations not only add visual appeal, but also serve a functional purpose, allowing the cracker to be easily broken into smaller pieces for convenient snacking or use in recipes.

Benefits of Saltine Crackers
Saltine crackers offer several advantages that contribute to their popularity and versatility:

  1. Versatility: Saltine crackers can be enjoyed in a variety of ways. They can be eaten on their own for a quick and satisfying snack, used as a base for appetizers and hors d’oeuvres, or paired with dips, spreads or cheese. Their neutral flavor profile makes them an adaptable choice for both sweet and savory toppings.
  2. Light and digestible: Saltine crackers are relatively light and easy to digest, making them suitable for those with sensitive stomachs or those looking for a light snack option. They can be a convenient choice for those seeking a quick source of energy without feeling overly full.
  3. Long shelf life: Another benefit of saltine crackers is their extended shelf life. These crackers are often packaged in a way that helps them stay fresh and crunchy over time, making them a convenient and reliable snack to have on hand.

Disadvantages of Saltine Crackers
While saltine crackers have their benefits, it’s important to consider some potential drawbacks:

  1. Limited nutritional value: Saltine crackers are made primarily from refined wheat flour and tend to be low in essential nutrients. They are relatively low in calories, fat, and protein, which may not make them an ideal choice for individuals seeking a nutrient-dense snack.
  2. High sodium content: The salt sprinkled on saltines contributes to their flavor, but it also means they can be high in sodium. Excessive sodium intake may be a concern for individuals with certain dietary restrictions, such as those with high blood pressure or kidney disease.
  3. Processed Ingredients: Saltine crackers often contain processed ingredients such as preservatives and additives to extend their shelf life. While these ingredients are generally recognized as safe for consumption, individuals who prefer minimally processed foods may find this aspect less appealing.

Saltine crackers have become a pantry staple for many, offering a satisfying crunch and a versatile snacking option. Their light and crunchy texture, saltiness, and perforations make them a unique choice among crackers. While they offer versatility and a long shelf life, it’s important to be aware of their limited nutritional value and high sodium content. As with any food, moderation and balance are key to incorporating saltines into a well-rounded diet.
Whether enjoyed on their own, topped with your favorite spread or used as a base for creative appetizers, saltines continue to hold a special place in the hearts and pantries of snack lovers around the world.

Questions and Answers

Are saltine crackers a healthy snack option?
Saltine crackers are not considered a highly nutritious snack. While they are low in calories and fat, they lack significant amounts of essential nutrients. They are best enjoyed in moderation as part of a balanced diet.
Can saltine crackers be part of a gluten-free diet?
Most traditional saltine crackers are made from wheat flour and therefore contain gluten. However, there are gluten-free alternatives available in the market that are made with alternative flours such as rice, corn, or potato starch. It’s important to check the packaging or product labels to ensure they are gluten-free if you have a gluten sensitivity or follow a gluten-free diet.
Can saltine crackers be used as a substitute for bread in certain recipes?
Saltine crackers can be used as a substitute for bread in some recipes. They can be crushed and used as breadcrumbs or crumbled and added to meatloaf or meatballs. However, keep in mind that saltine crackers have a distinct taste and texture, so the substitution may alter the overall flavor and texture of the dish.
Are there healthier alternatives to saltines?
If you’re looking for a healthier alternative to saltine crackers, consider whole grain or whole wheat crackers. These options often contain more fiber and nutrients than traditional saltine crackers. You can also explore other snack options such as rice cakes, whole grain crispbreads, or vegetable sticks paired with hummus or other healthy dips. <p
How should I store saltines to keep them fresh?
To keep saltines fresh and crunchy, it’s important to store them properly. We recommend keeping them in an airtight container or resealable bag, away from moisture and direct sunlight. This will help preserve their crunch and prevent them from going stale.