Fast Food

Saltines Nutrition Facts

Saltine crackers, often known simply as saltines, are a staple in many households for their crisp texture and versatility. These light, square crackers typically feature a simple composition of wheat flour, yeast, and a touch of salt. Their plain flavor makes them popular for pairing with cheeses, soups, and other dishes. In this article, we will delve into the detailed nutritional profile of saltines, highlighting their caloric content, macronutrients, and micronutrients, and discuss how they fit into a balanced diet.

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Nutritional Breakdown of Saltines

Saltines are low in calories and fat but offer a range of nutrients in small amounts. Here’s a comprehensive breakdown of their nutritional content:

  • Calories: Saltine crackers are relatively low in calories. A serving of five crackers contains approximately 62.3 to 70 calories, depending on the brand​​​​.
  • Macronutrients:
    • Carbohydrates: A serving of five saltines provides around 11 to 12 grams of carbohydrates, primarily from wheat flour​​​​.
    • Protein: Each serving contains about 1 gram of protein, offering a minimal contribution to daily protein needs​​​​.
    • Fats: Saltines are low-fat, with around 1.5 grams per serving. This includes a small amount of polyunsaturated and monounsaturated fats, generally containing no trans fats​​​​.
  • Dietary Fiber: Saltines are not a significant source of dietary fiber, with less than 0.1 grams per serving​​.
  • Sodium: Saltines contain sodium, with levels varying by brand. A typical serving might have around 135 mg of sodium, contributing to about 6% of the daily value​​.
  • Micronutrients: They provide small amounts of vitamins and minerals, such as folate and iron. Regular, low sodium, and whole wheat varieties all provide 6–7% of the daily value for iron​​​​.

Health Considerations

While saltines can be a low-calorie snack option, they are not nutrient-dense. Their low fiber content means they are not as filling as other snack options, and their relatively high sodium content can be a concern for individuals monitoring their salt intake. It’s also important to note that some brands of saltines may contain partially hydrogenated oils or trans fats, which health experts recommend limiting in the diet​​.

Incorporating Saltines into a Balanced Diet

Saltines can be a part of a balanced diet when consumed in moderation. They can be paired with healthy dips, cheese or a base for light snacks. However, balancing their intake with other nutrient-rich foods is important to ensure a well-rounded diet.


In summary, saltines are a low-calorie, low-fat snack that can fit into a balanced diet. They provide small amounts of essential nutrients but should be consumed in moderation due to their low fiber content and sodium levels. As with any food, it’s important to consider the overall dietary pattern and choose various nutrient-dense foods to meet nutritional needs.


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