Crackers, saltines, unsalted tops (includes oyster, soda, soup)
Whole food · Baked Products
Photo: Wikipedia
A crisp, flaky, and mildly salty cracker, typically made from refined wheat flour, that offers a satisfying crunch and a neutral, savory flavor. Its nutritional profile is dominated by carbohydrates (71.5g per 100g), making it a quick source of energy, while providing a modest amount of protein (9.2g). The 'unsalted tops' variety offers a milder, less salty taste compared to standard saltines, making it a versatile base for both sweet and savory toppings.
💚 Why it's loved
People love these crackers for their satisfying, shattering crunch and their incredible versatility as a blank canvas for everything from cheese and peanut butter to soup and sardines. Their mild, slightly savory flavor makes them a comforting and nostalgic snack, often associated with childhood and simple meals.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content (71.5g per 100g) and low fiber (3g) can lead to rapid blood sugar spikes, making them a poor choice for those managing diabetes without pairing. They are also a common wheat allergen, and while 'unsalted tops' are lower in sodium than standard saltines, they still contain some. To counteract blood sugar impacts, pair with protein (like cheese or hummus) or healthy fats (like avocado), and practice portion control by limiting servings to a small handful.
Key benefits
- Quick energy source from high carbohydrate content.
- Provides a modest protein boost (9.2g per 100g).
- Low in sugar (0g), making it a neutral base for toppings.
- Light and easy to digest, often used for settling stomachs.
- Long shelf life and convenient for on-the-go snacking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original saltine cracker was patented in 1876 by the National Biscuit Company (Nabisco), and the name 'saltine' was trademarked in 1907, referring to the small salt crystals sprinkled on top.
Full nutrition (scales with serving)
| Water | 4.1 g |
| Energy | 434 kcal |
| Energy | 1816 kj |
| Protein | 9.2 g |
| Total lipid (fat) | 11.8 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 71.5 g |
| Fiber, total dietary | 3.0 g |
| Calcium, Ca | 119 mg |
| Iron, Fe | 5.4 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 105 mg |
| Potassium, K | 128 mg |
| Sodium, Na | 766 mg |
| Zinc, Zn | 0.77 mg |
| Copper, Cu | 0.20 mg |
| Manganese, Mn | 0.69 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.56 mg |
| Riboflavin | 0.46 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.46 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 124 ug |
| Folic acid | 93.0 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 189 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Fatty acids, total saturated | 2.9 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 6.4 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 6.4 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.09 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.12 g |
| Threonine | 0.26 g |
| Isoleucine | 0.33 g |
| Leucine | 0.63 g |
| Lysine | 0.26 g |
| Methionine | 0.16 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.27 g |
| Valine | 0.39 g |
| Arginine | 0.37 g |
| Histidine | 0.20 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.32 g |
| Proline | 1.0 g |
| Serine | 0.47 g |
FAQ
Are saltine crackers healthy?
They are a source of quick energy and modest protein but are high in refined carbohydrates and low in fiber, so they should be consumed in moderation and ideally paired with protein or fat to balance blood sugar.
What is the difference between saltines and unsalted tops?
Unsalted tops have a lighter sprinkle of salt on the surface, offering a milder flavor, but the base cracker is similar in composition to standard saltines.
Can I use saltines for a pie crust?
Yes, crushed saltines are a popular base for no-bake or baked pie crusts, especially for cheesecakes or cream pies, providing a salty-sweet contrast.
Are these crackers gluten-free?
No, traditional saltine crackers are made from wheat flour and contain gluten, making them unsuitable for those with celiac disease or gluten sensitivity.