Saltine crackers—light, crispy, and surprisingly comforting.

But are they just bland snacks or secretly sneaky health traps?

Let’s find out what’s really behind that satisfying crunch.

Saltine Crackers Nutrition Facts

First, what’s really in these crackers? Here’s the nutritional breakdown for a standard serving (about 5 crackers):

• Calories: 70-80
• Fat: 1-1.5g
• Carbs: 12-15g
• Fiber: 0.5g (barely any!)
• Protein: 1-2g
• Sodium: 100-200mg

Saltines are low in fat and protein, but they’re mostly refined carbs. That means they digest quickly, spiking blood sugar faster than whole-grain options (Harvard T.H. Chan School of Public Health, 2023).

Do Saltine Crackers Make You Gain Weight?

Here’s the deal: eating saltines alone won’t necessarily make you gain weight—but overdoing it might.

• They’re low in fiber and protein, so they don’t keep you full long. This can lead to overeating later.
• A 2019 study in The American Journal of Clinical Nutrition found that highly processed carbs (like saltines) are linked to weight gain when eaten in excess (source).

Bottom line: If you’re pairing them with protein (like cheese or peanut butter) and watching portions, they’re fine. But mindlessly munching straight from the box? That could add up.

Can Saltine Crackers Help You Lose Weight?

Surprisingly, some people use saltines for weight loss—but it’s not the best strategy.

• Pros: Low-calorie (if you stick to a small serving).
• Cons: Lack of nutrients and fiber means you’ll feel hungry again fast.

A 2020 study in Nutrients found that high-protein, high-fiber snacks are far more effective for weight loss than refined carbs (source).

My take? If you love saltines, pair them with protein (like tuna or hummus) to stay full longer.

May Soothe an Upset Stomach

Ever been handed saltines when you’re nauseous? There’s a reason!

• Bland & easy to digest, making them a go-to for morning sickness, stomach flu, or acid reflux.
• The BRAT diet (Bananas, Rice, Applesauce, Toast) often includes saltines for gentle digestion (Mayo Clinic, 2022).

But be cautious: If you have GERD or IBS, the high sodium might worsen bloating for some people.

High in Sodium: A Potential Drawback

Here’s the biggest downside—saltines pack a sodium punch.

• One serving (5 crackers) = ~150mg sodium
• Eat 10-15 crackers? You’re nearing 10% of your daily limit (2,300mg).

Excess sodium is linked to high blood pressure and heart disease (American Heart Association, 2023).

Tip: Look for low-sodium versions if you eat them regularly.

Are Saltine Crackers Healthy? The Pros and Cons

Pros:

✅ Easy to digest (great for nausea)
✅ Low-fat & low-calorie (in moderation)
✅ Convenient shelf-stable snack

 

Cons:

•  High in refined carbs (blood sugar spikes)
• Low in fiber & protein (not filling)
•  High sodium (bad for heart health)

Easy Ways to Make Them Healthier

If you love saltines, try these smart upgrades:

1. Pair with protein: Add cheese, nut butter, or turkey slices.
2. Choose whole grain: Some brands offer whole-wheat saltines (more fiber!).
3. Portion control: Pre-portion servings instead of eating from the box.
4. DIY seasoning: Skip store-bought flavored ones (extra sodium!) and add your own herbs.

Should You Eat Saltine Crackers?

Yes, but smartly.

• Good for: Quick snacks, upset stomachs, or a crunchy topping.
• Not great for: Weight loss, heart health, or steady energy.

If you enjoy them, balance them with nutrient-dense foods and watch sodium intake. Otherwise, opt for whole-grain crackers, rice cakes, or veggie chips for a healthier crunch.

What’s your take? Do you keep saltines in your pantry, or have you found a better alternative?

 Let me know in the comments!

References & Further Reading:

1. Harvard T.H. Chan School of Public Health – Carbs & Blood Sugar
2. American Journal of Clinical Nutrition – Processed Carbs & Weight Gain
3. American Heart Association – Sodium & Heart Health

Enjoyed this breakdown? Share it with a friend who loves crackers too!