Calories in Saltine Crackers: Per 100 g, Per Serving & Nutrition Facts
418 kcal (1,749 kJ) per 100 g · P/F/C 9.5/8.6/74 g
Serving (5 pieces, 15 g) — 63 kcal (262 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: medium salt: high fiber: low
Are saltine crackers healthy?
Only in small amounts, and not every day. Saltine crackers get grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
Against
- Calorie-dense: 418 kcal per 100 g — a serving (5 pieces, 15 g) is 63 kcal.
- Little fiber: 2.8 g per 100 g.
A typical serving (5 pieces, 15 g) has 63 kcal, 1.4 g protein, 1.3 g fat and 11 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Saltines are dry wheat crackers with almost no water, so they pack over 400 calories per 100 g. One cracker weighs about 3 g, so five are roughly 60 calories.
How many calories in saltine crackers: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 5 pieces, 15 g |
|---|---|---|
| Calories | 418 kcal | 63 kcal |
| Energy (kilojoules) | 1,749 kJ | 262 kJ |
| Protein | 9.5 g | 1.4 g |
| Fat | 8.6 g | 1.3 g |
| incl. saturated | 1.7 g | 0.3 g |
| Total carbohydrates | 74 g | 11 g |
| incl. sugars | 1.3 g | 0.2 g |
| incl. fiber | 2.8 g | 0.4 g |
| Salt | 2.4 g | 0.4 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 2708167, “Crackers, saltine” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 9%fat 19%carbs 72%
Vitamins and minerals in saltine crackers
Per 100 g, the standouts are thiamin — 0.7 mg, 59% of the Daily Value; folate — 216 mcg, 54% of the Daily Value; niacin — 6.4 mg, 40% of the Daily Value.
| Nutrient | Per 100 g | Serving: 5 pieces, 15 g | % DV |
|---|---|---|---|
| Vitamin E | 1.2 mg | 0.17 mg | 1% |
| Vitamin K | 25 mcg | 3.8 mcg | 3% |
| Thiamin (B1) | 0.7 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.49 mg | 0.07 mg | 6% |
| Niacin (B3) | 6.4 mg | 0.97 mg | 6% |
| Vitamin B6 | 0.09 mg | 0.01 mg | 1% |
| Folate (B9) | 216 mcg | 32 mcg | 8% |
| Vitamin B12 | 0.09 mcg | 0.01 mcg | 1% |
| Potassium | 152 mg | 23 mg | 0% |
| Magnesium | 23 mg | 3.5 mg | 1% |
| Phosphorus | 102 mg | 15 mg | 1% |
| Iron | 5.6 mg | 0.84 mg | 5% |
| Zinc | 0.69 mg | 0.1 mg | 1% |
| Copper | 0.14 mg | 0.02 mg | 2% |
| Selenium | 10 mcg | 1.5 mcg | 3% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Crackers, saltine” (FDC ID 2708167, Survey (FNDDS); public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Saltine Crackers calories by weight, 5–50 g
15 g of saltine crackers has 63 calories and 20 g has 84. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 5 g | 21 | 0.5 / 0.4 / 3.7 | 0.1 |
| 10 g | 42 | 1 / 0.9 / 7.4 | 0.3 |
| 15 g — typical serving | 63 | 1.4 / 1.3 / 11 | 0.4 |
| 20 g | 84 | 1.9 / 1.7 / 15 | 0.6 |
| 30 g | 125 | 2.9 / 2.6 / 22 | 0.8 |
| 50 g | 209 | 4.8 / 4.3 / 37 | 1.4 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Saltine Crackers: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Saltine crackers | 418 | 9.5 / 8.6 / 74 |
| Crackers | 455 | 8 / 18 / 67 |
What else to watch
- High in salt: 2.4 g per 100 g, while the WHO suggests no more than 5 g of salt a day in total.
How much movement is one serving?
A serving (5 pieces, 15 g) is 63 kcal — roughly 20 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for saltine crackers
Saltine crackers have a fair amount of saturated fat (1.7 g per 100 g), a lot of salt (2.4 g per 100 g) and almost no fiber (2.8 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Saltine Crackers vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Popcorn | 380 | 13 / 4.5 / 79 |
| Saltine Crackers | 418 | 9.5 / 8.6 / 74 |
| Potato Chips | 536 | 6.6 / 35 / 54 |
FAQ
How many calories are in 100 g of saltine crackers?
100 g of saltine crackers has 418 calories, with 9.5 g protein, 8.6 g fat and 74 g carbohydrates (2.8 g fiber).
How many calories are in a serving of saltine crackers?
A serving (5 pieces, 15 g) has 63 calories: 1.4 g protein, 1.3 g fat and 11 g carbs.
What are the macros of saltine crackers?
Per 100 g: 9.5 g protein, 74 g carbs and 8.6 g fat. By calories that's about 9% protein, 72% carbs and 19% fat.
How long do you have to walk to burn a serving of saltine crackers?
About 20 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person — that's the 63 calories in a serving (5 pieces, 15 g).
What vitamins and minerals are in saltine crackers?
Per 100 g, saltine crackers are richest in thiamin (0.7 mg, 59% DV), folate (216 mcg, 54% DV), niacin (6.4 mg, 40% DV) — from USDA FoodData Central record 2708167.
How much fiber is in saltine crackers?
100 g of saltine crackers has 2.8 g of fiber; a serving (5 pieces, 15 g) has 0.4 g — 2% of the 25 g a day the WHO recommends.