Crackers, saltines (includes oyster, soda, soup)
Whole food · Baked Products
Photo: Wikipedia
Saltines are the quintessential crisp, pale cracker, defined by their light, airy texture and a delicate, savory saltiness that dissolves on the tongue. Their neutral, wheaty flavor and satisfying crunch make them a versatile canvas, often serving as a comforting base for soups or a simple snack. Nutritionally, they are a dense source of carbohydrates, providing quick energy with minimal fat or protein.
💚 Why it's loved
People love saltines for their simple, comforting crunch and neutral flavor that pairs with almost anything, from creamy soups to sharp cheddar. Their cultural ubiquity makes them a nostalgic staple, often associated with childhood snacks, sick days, and casual gatherings.
⚠️ Watch-outs & how to enjoy it better
Their high carbohydrate content and low fiber can lead to blood-sugar spikes, especially when eaten alone. To counteract this, pair them with protein or fat (like cheese or peanut butter) and practice portion control. Additionally, they are high in sodium and contain wheat, a common allergen, so those with hypertension or celiac disease should be cautious or opt for low-sodium or gluten-free alternatives.
Key benefits
- Quick source of energy from carbohydrates
- Low in fat, making them a lighter snack option
- Long shelf life and pantry stability
- Gentle on the stomach, often used during illness
- Versatile base for both sweet and savory toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'saltine' was trademarked by the National Biscuit Company (now Nabisco) in 1876, and the term originally referred to a specific type of cracker with a light, soda-leavened dough and a sprinkling of salt on top.
Full nutrition (scales with serving)
| Water | 5.0 g |
| Energy | 418 kcal |
| Energy | 1747 kj |
| Protein | 9.5 g |
| Total lipid (fat) | 8.6 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 74.0 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 1.3 g |
| Sucrose | 0.00 g |
| Glucose | 0.12 g |
| Fructose | 0.19 g |
| Lactose | 0.00 g |
| Maltose | 0.98 g |
| Galactose | 0.00 g |
| Starch | 67.8 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 |
| Manganese, Mn | 0.69 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 |
| Pantothenic acid | 0.54 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 |
| Betaine | 62.7 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 |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.31 mg |
| Tocopherol, gamma | 4.9 mg |
| Tocopherol, delta | 1.6 mg |
| Tocotrienol, alpha | 0.10 mg |
| Tocotrienol, beta | 1.4 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 25.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 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 15:0 | 0.01 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.49 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.9 g |
| MUFA 18:1 c | 1.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.8 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:2 n-6 c,c | 4.3 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.55 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.54 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.17 g |
| Fatty acids, total trans-monoenoic | 0.15 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.15 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.12 g |
| Threonine | 0.27 g |
| Isoleucine | 0.33 g |
| Leucine | 0.65 g |
| Lysine | 0.17 g |
| Methionine | 0.15 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.18 g |
| Valine | 0.40 g |
| Arginine | 0.35 g |
| Histidine | 0.20 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.34 g |
| Proline | 1.0 g |
| Serine | 0.45 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What is the difference between saltines and soda crackers?
Saltines are a type of soda cracker, but the terms are often used interchangeably. Saltines typically have a lighter, flakier texture and are topped with coarse salt, while soda crackers may be slightly denser and less salty.
Can saltines be part of a healthy diet?
Yes, in moderation. They can be part of a balanced diet when paired with protein, fat, or fiber to slow digestion and stabilize blood sugar. Opt for whole-grain or low-sodium versions for added nutritional benefit.
Why are saltines often recommended for nausea?
Their bland, dry texture and mild flavor make them easy to digest and can help settle an upset stomach. They are also low in fat and fiber, which reduces the risk of further irritation.