Crackers, saltines, low salt (includes oyster, soda, soup)
Whole food · Baked Products
Photo: Wikipedia
These are crisp, pale, rectangular wafers with a delicate, flaky texture and a subtle, toasty wheat flavor. Their low-salt profile makes them a neutral canvas, allowing their simple, buttery notes to shine without overwhelming the palate. Nutritionally, they are a dense source of carbohydrates, providing quick energy with minimal protein or fat.
Calorie split: 9% protein · 72% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love them for their satisfying, audible crunch and their role as a comforting, nostalgic snack that pairs perfectly with soups, cheeses, and dips. Their mild, non-intrusive flavor makes them a universal crowd-pleaser, especially for children and those with sensitive palates.
⚠️ Watch-outs & how to enjoy it better
Their high carbohydrate and low fiber content can lead to rapid blood sugar spikes, especially when eaten alone. To counteract this, pair them with protein or healthy fats like cheese, nut butter, or avocado, and practice portion control by limiting servings to a small handful. Also, check labels for common allergens like wheat (gluten).
Key benefits
- Provides quick, accessible energy from carbohydrates
- Low sodium content supports heart-healthy dietary choices
- Light, crisp texture is easy to digest
- Versatile base for both savory and sweet toppings
- Long shelf life for convenient pantry storage
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original saltine cracker, the 'Uneeda Biscuit' by Nabisco, was introduced in 1892 and was the first food product to be packaged in a wax-paper wrapper to keep it fresh and crisp.
Full nutrition (USDA data · scales with serving)
| Water | 4.0 g |
| Energy | 421 kcal |
| Energy | 1760 kj |
| Protein | 9.5 g |
| Total lipid (fat) | 8.8 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 74.3 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 2.2 g |
| Sucrose | 0.00 g |
| Glucose | 0.23 g |
| Fructose | 0.23 g |
| Lactose | 0.00 g |
| Maltose | 1.7 g |
| Galactose | 0.07 g |
| Starch | 67.3 g |
| Calcium, Ca | 119 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 111 mg |
| Potassium, K | 724 mg |
| Sodium, Na | 198 mg |
| Zinc, Zn | 0.82 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.84 mg |
| Selenium, Se | 6.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.61 mg |
| Riboflavin | 0.33 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.47 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 140 ug |
| Folic acid | 117 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 221 ug |
| Choline, total | 19.6 mg |
| Betaine | 55.3 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 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 | 0.23 mg |
| Tocopherol, gamma | 5.0 mg |
| Tocopherol, delta | 1.3 mg |
| Tocotrienol, alpha | 0.13 mg |
| Tocotrienol, beta | 0.00 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) | 15.4 ug |
| Vitamin K (Dihydrophylloquinone) | 14.6 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.00 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 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.2 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.74 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 14:1 | 0.00 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 | 2.2 g |
| MUFA 18:1 c | 1.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.1 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:2 n-6 c,c | 3.6 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.44 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.42 g |
| PUFA 18:3 n-6 c,c,c | 0.01 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 | 0.00 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 | 0.44 g |
| Fatty acids, total trans-monoenoic | 0.41 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.41 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.27 g |
| Isoleucine | 0.34 g |
| Leucine | 0.68 g |
| Lysine | 0.23 g |
| Methionine | 0.18 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.49 g |
| Tyrosine | 0.30 g |
| Valine | 0.40 g |
| Arginine | 0.41 g |
| Histidine | 0.22 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.43 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.36 g |
| Proline | 1.1 g |
| Serine | 0.49 g |
FAQ
What is the difference between a saltine and a soda cracker?
While often used interchangeably, saltines are typically leavened with baking soda and have a lighter, flakier texture with a salted top. Soda crackers can be denser and may not always have the signature salt topping.
Are low-salt saltines healthier than regular ones?
Yes, they contain significantly less sodium, which is beneficial for managing blood pressure. However, they are still a refined carbohydrate with minimal fiber, so they should be eaten in moderation.
Can I use them in a gluten-free diet?
No, traditional saltines are made from wheat flour and contain gluten. You would need to seek out specifically labeled gluten-free crackers.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.21 kcal/g · 9% calories from protein · 2.9 g fiber · 2.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.