Crackers, saltine
Common food
Photo: Wikipedia
Saltine crackers are thin, crisp, and airy wafers with a pale golden hue, characterized by their signature docked holes and a delicate, salty crunch. They offer a mild, savory flavor with a subtle yeastiness and a satisfying snap that dissolves quickly on the tongue. Nutritionally, they are a dense source of simple carbohydrates, providing quick energy with minimal protein or fat.
💚 Why it's loved
People love saltines for their satisfying, clean crunch and their role as a comforting, nostalgic staple—often paired with soup or used as a simple canvas for toppings like cheese or peanut butter. Their mild, salty flavor and crisp texture make them an endlessly versatile vehicle for both sweet and savory spreads.
⚠️ Watch-outs & how to enjoy it better
The high glycemic index can lead to rapid blood-sugar spikes, and they are often high in sodium. They are also a common wheat-based allergen. To counteract this, pair them with a protein or healthy fat (like cheese, tuna salad, or avocado) to slow digestion, and practice portion control by limiting yourself to a single serving.
Key benefits
- Provides quick-release energy from simple carbohydrates
- Low in fat and sugar, making it a plain, non-rich snack
- The bland flavor makes it gentle on the stomach
- Long shelf life and convenient for pantry storage
- A common base for quick, no-cook appetizers
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'saltine' was trademarked by the National Biscuit Company (now Nabisco) in 1876, but the term has since become a generic descriptor for this style of cracker.
Full nutrition (scales with serving)
| Water | 5.0 g |
| Energy | 418 kcal |
| Protein | 9.5 g |
| Total lipid (fat) | 8.6 g |
| Carbohydrate, by difference | 74.0 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 5.6 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 102 mg |
| Potassium, K | 152 mg |
| Sodium, Na | 941 mg |
| Zinc, Zn | 0.69 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 10.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.70 mg |
| Riboflavin | 0.49 mg |
| Niacin | 6.4 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 134 ug |
| Folic acid | 117 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 216 ug |
| Choline, total | 16.7 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 25.4 ug |
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.49 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 4.8 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:3 | 0.55 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are saltine crackers healthy?
They are a source of quick energy but are low in nutrients and fiber. They are best enjoyed in moderation as part of a balanced diet, especially when paired with protein or healthy fats.
Why are there holes in saltine crackers?
The holes, called 'docking,' allow steam to escape during baking, which prevents large air bubbles from forming and ensures the cracker bakes evenly into a flat, crisp shape.
Can saltine crackers be used as a breadcrumb substitute?
Yes, crushed saltines make an excellent, crisp coating for baked or fried foods like chicken or fish, or a crunchy topping for casseroles.