Saltine cracker calories come to 13 for one 3 g cracker and 418 per 100 g. The small count per cracker makes them look harmless, but salt matters more than calories here. A full 115 g sleeve carries 481 calories and 1,082 mg of sodium, which is 47% of the daily value.
13kcal
1 cracker · 3 g, plain, includes oyster and soda
9%protein
0.3 gProtein
2 gCarbs
0.3 gFat
How to burn off 13 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Plain, includes oyster and soda · per 3 g
Calories
13 kcal
Protein
0.3 g
Carbohydrate
2.2 g
Fat
0.3 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
28 mg
Potassium
5 mg
Iron
0.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Saltine cracker: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cracker (3 g)
13
0.3 g
2.2 g
0.3 g
28 mg
1%
5 crackers (15 g)
63
1.4 g
11.1 g
1.3 g
141 mg
3%
1 sleeve (115 g)
481
10.9 g
85.2 g
9.9 g
1,082 mg
24%
100 g
418
9.5 g
74.1 g
8.6 g
941 mg
21%
3 × 1 cracker (3 g)
38
0.9 g
85 mg
5 × 1 cracker (3 g)
63
1.4 g
141 mg
A sleeve is a 481-calorie snack
One saltine is 13 calories and 28 mg of sodium, about 1% of the daily value for each. Two crackers add up to 25 calories, three come to 38, and the usual five-cracker serving lands at 63 calories with 141 mg of sodium. Those are small numbers. That is exactly why saltines are so easy to undercount.
The jump happens when the whole sleeve comes out. A 115 g sleeve holds 481 calories, 24% of the daily calorie value, along with 85.2 g of carbs and only 10.9 g of protein. Eaten straight from the wrapper on a sick day or during a late movie, a sleeve disappears without ever feeling like a meal, even though it has the calories of one.
If you are counting, count crackers, not handfuls. Five is a clean unit to remember: 15 g, 63 calories, 3% of the daily calorie value. Put that many on a plate, close the sleeve, and the total stays where you meant it to. Every extra cracker after that adds roughly 13 calories, so ten turns into a real snack and twenty turns into a light lunch.
Carbs supply 72% of the calories
A saltine is mostly white flour, and the numbers show it. Per 100 g you get 74.1 g of carbs, 9.5 g of protein and 8.6 g of fat. Carbs account for 72% of the calories, fat for 19% and protein for just 9%. That puts saltines in the same range as most plain crackers: dense, dry and built on starch.
Fiber and sugar both stay low. There is 2.8 g of fiber per 100 g, which works out to 0.4 g in five crackers, and 1.3 g of sugars per 100 g, or 0.2 g in the same serving. So saltines are not sweet, but they also do little to bulk up a plate. They add crunch and starch, not much else.
Fat is modest at 8.6 g per 100 g, with 1.7 g of that saturated, and cholesterol is 0. Five crackers bring 1.3 g of fat. The fat line is not the problem with saltines. If anything needs attention it is the pairing of fast-eating starch with a sodium load that climbs much faster than the calories do.
Sodium is the row to watch
Per 100 g, saltines carry 941 mg of sodium, 41% of the daily value, against 21% of the daily calorie value. In other words, the sodium share runs about double the calorie share at every portion size. Five crackers are 3% of daily calories but 6% of daily sodium. The sleeve is 24% of calories and 47% of sodium.
That gap matters most when saltines ride along with other salty food. Crackers crumbled into canned soup, stacked with cheese or served next to deli meat all stack sodium on sodium. The cracker itself looks light, so the total is easy to miss when you add the meal up afterward.
If you watch sodium, saltines are not the cracker to graze on. Among the crackers on our compare list, graham crackers come in at 516 mg per 100 g and rice crackers at 233 mg, both well under saltines. Keeping to a measured five, at 141 mg, is the simple fix if saltines are the cracker you actually like.
Pair saltines with protein, not more salt
Five saltines give you 1.4 g of protein, so on their own they are a thin snack. Topping them with peanut butter, tuna, egg salad or cottage cheese turns a plate of crackers into something closer to a small meal. Fresh fruit or raw vegetables on the side add volume without adding much sodium.
The USDA row behind these numbers covers saltines along with oyster, soda and soup crackers, so a bowl of oyster crackers counts the same per gram as a stack of saltines. Brand versions on this page include Nabisco Premium Saltine Crackers, Nabisco Whole Grain Premium Saltine Crackers, Great Value Saltine Crackers With Whole Grain and Gamesa Saladitas. Whole grain versions are worth a look if you want a little more from the same cracker, but check the label for their own numbers.
Because saltines come in a fixed size, they are one of the easier foods to log accurately. Count the crackers and the math is done. If you would rather skip the counting, BodyPal can log a plate of crackers from a photo.
How does saltine cracker compare?
Here is how saltines stack up against soda crackers, graham crackers and rice crackers, per 100 g and per usual serving.
Verdict: Calories barely separate these crackers, from 416 to 430 per 100 g, so choose on sodium: rice crackers carry 233 mg per 100 g against 941 mg for saltines and soda crackers. For portion control saltines still win, since a 13-calorie cracker is easier to stop at than a 125-calorie serving of rice crackers or a 60-calorie graham cracker.
Most popular saltine cracker brands in the United States
6Shoppers Value Saltine Crackers5 crackers · 16 g375 kcal
7Great Value Saltine Crackers With Whole Grain5 crackers · 15 g400 kcal
8Great Value Original Saltine Crackers5 crackers · 16 g438 kcal
All of these are dry crackers like the number above, but label figures run from 375 to 467 calories per 100 g because each brand rounds the calories on its own serving size. Source: manufacturer labels / USDA FoodData Central.
Saltine cracker FAQs
How many calories are in one saltine cracker?
One standard saltine square (3 g) is 13 calories. The usual 5-cracker serving (15 g) is 63 calories.
Are saltine crackers good for weight loss?
Five crackers are 63 calories with 1.4 g of protein and 0.4 g of fiber, so a portion adds calories with little protein or fiber. A whole sleeve (115 g) is 481 calories.
Saltine crackers vs soda crackers: what is the difference in calories?
None in the data: both are 418 calories per 100 g, about 13 calories for a 3 g cracker, since saltines and soda crackers are the same product.
How much sodium is in saltine crackers?
941 mg per 100 g, which is 141 mg in a 5-cracker serving (15 g) and about 28 mg in one cracker. Low-salt saltines have 198 mg per 100 g.
How many calories are in a sleeve of saltine crackers?
A 115 g sleeve of saltines has 481 calories, 24% of the daily calorie value. It also carries 1,082 mg of sodium, which is 47% of the daily value, so a full sleeve is a heavy salt hit.
How many calories are in 5 saltine crackers?
Five saltine crackers (15 g) have 63 calories, with 11.1 g of carbs, 1.4 g of protein and 1.3 g of fat. They also bring 141 mg of sodium, 6% of the daily value.
How many carbs are in saltine crackers?
One saltine has 2.2 g of carbs, and five crackers have 11.1 g. Per 100 g that is 74.1 g, and carbs supply 72% of the calories. Fiber is low at 0.4 g for five crackers.
Do saltine crackers have much protein?
Not much. One cracker has 0.3 g of protein and five have 1.4 g. Per 100 g saltines carry 9.5 g, and protein makes up only 9% of their calories.
Are saltine crackers high in sugar?
No. A single saltine has 0 g of sugars and five crackers have 0.2 g. Per 100 g the total is 1.3 g, so saltines are a savory cracker with almost no sugar.
