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Home/Food Benefits/Saltine Cracker
Grains & Cereals

What Is Saltine Cracker Good For?

FoodData CentralUpdated 30 March 2026

Saltine Cracker is a grain-based food that is calorie-dense. It is a good source of iron. Discover the nutritional benefits and how saltine cracker can support your health goals.

Saltine Cracker provides 12.5 calories, 0.3g protein, 2.2g carbohydrates, and 0.3g fat per cracker square (3g). It contains 2.8g of dietary fibre per 100g, supporting digestive health.

Key Benefits of Saltine Cracker

  • Low in calories, great for weight management
  • Low in carbohydrates, suitable for keto diets
  • Very low in sugar
  • Contains folate, important for cell growth and development
  • Contains iron (5.57mg per 100g, 31% DV)
  • Source of selenium, an important antioxidant mineral

Saltine Cracker Is Best For

Weight loss dietsLow-carb dietsBlood sugar managementEnergy and vitality

Things to Consider

  • Higher in sodium (941mg per 100g) — watch intake if monitoring salt

Complete Nutritional Profile

Per cracker square (3g)

12.5

cal

2.2g

carbs

0.3g

protein

0.3g

fat

0.1g

fiber

Related Foods

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Amy's Pad Thai

146 cal | 12.8g protein

Learn More About Saltine Cracker

Is Saltine Cracker Healthy?Calories in Saltine CrackerCarbs in Saltine CrackerProtein in Saltine CrackerFat in Saltine CrackerFiber in Saltine CrackerAll Grains & Cereals

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