Soda cracker calories come to 13 for one 3 g cracker and 418 per 100 g. Single crackers look harmless, and they mostly are. What counts is how many you eat and how much salt comes with them: 100 g carries 941 mg of sodium, 41% of the daily value, which is about twice its share of daily calories.
13kcal
1 cracker · 3 g, saltine type, salted
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
Saltine type, salted · 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 →
Soda 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%
Cup, crushed (70 g)
293
6.6 g
51.8 g
6 g
659 mg
15%
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
Five crackers make a 63-calorie snack
A single saltine weighs 3 g and carries 13 calories, with 0.3 g of protein and 2.2 g of carbs. That is small enough that almost nobody stops at one. Two crackers come to 25 calories, three to 38, and the usual stack of 5 crackers (15 g) lands at 63. Even that stack is only 3% of the daily value for calories.
The total changes fast once you stop counting crackers. A cup of crushed saltines weighs 70 g and holds 293 calories, about 15% of the daily value. That is the amount that ends up in a meatloaf binder, on a casserole, or in a bowl of soup when you crumble by the handful. The same cup brings 6.6 g of protein and 51.8 g of carbs.
If you log saltines, count them instead of guessing a handful. At 13 calories each the math stays simple, and a sleeve makes counting easy. BodyPal can also log them from a photo of your plate.
Nearly three quarters of the calories are carbs
Per 100 g, soda crackers hold 74.1 g of carbs, 8.6 g of fat and 9.5 g of protein. Counted as calories, that splits into 72% from carbs, 19% from fat and 9% from protein. It is a plain flour cracker, and the numbers read like one.
Fiber is low at 2.8 g per 100 g, and sugar is lower still at 1.3 g. So a saltine is neither sweet nor especially filling. Saturated fat is 1.7 g per 100 g, cholesterol is 0, and a single cracker has 0.1 g of fiber, which is close to nothing.
In practice, saltines are a light, plain carb. They work best as a base for something with protein or fat. On their own they will not hold you until dinner, and the numbers above explain why.
Sodium is the row to watch
Per 100 g, soda crackers carry 941 mg of sodium, 41% of the daily value. The same 100 g covers 21% of daily calories. Salt takes a much bigger share of the label than calories do, and that is the whole point of a salted saltine.
At normal portions it stays modest. One cracker has 28 mg, two have 56 mg, three have 85 mg, and a stack of 5 crackers has 141 mg, or 6% of the daily value. The crushed cup is a different story: its 659 mg is 29% of the daily value, before the soup or casserole it goes into adds any of its own.
If you watch sodium, the cracker is rarely the problem on its own. The trouble starts when it rides along with canned soup, cured meat or cheese, which all add sodium of their own. Keep the cracker count low on those days and the total stays easier to manage.
Saltines need a partner to keep you full
A stack of 5 crackers has 1.4 g of protein and 0.4 g of fiber, so saltines do little to keep you full. That is fine if you want something bland and light. It just changes how they fit into your day.
Pair them with something that brings protein: cottage cheese, a hard-boiled egg, tuna, peanut butter or a slice of cheese. A bowl of broth-based soup with a few crackers on the side is a classic for a reason. Count the crackers rather than crumbling the whole sleeve, and if the soup is already salty, take fewer.
Brands on the shelf include Goya Premium Soda Crackers, San Jorge, Rovira Classic and Rovira Lite, among others. Cracker size varies a little from box to box. If your label lists a different weight per cracker, use 418 calories per 100 g as your anchor.
How does soda cracker compare?
Here is how soda crackers stack up against graham crackers, animal crackers and Chex Mix, per 100 g and per usual serving.
Verdict: Calories barely move across this group, from 417 for Chex Mix to 446 for animal crackers, so pick saltines for the least fat at 8.6 g per 100 g. If sodium is your concern, animal crackers are the better choice at 335 mg per 100 g, since saltines carry 941 mg, the highest here.
Most popular soda cracker brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Goya Premium Soda Crackers4 crackers · 14 g429 kcal
2San Jorge Soda Crackers1 package · 40 g425 kcal
3Rovira Lite Soda Crackers0.5 oz · 15 g400 kcal
4Rovira Classic Soda Crackers0.5 oz · 15 g400 kcal
5Caracara Original Soda Crackers4 crackers · 15 g400 kcal
One square soda cracker weighs about 3 g and is 13 calories. Five crackers, the usual serving, come to 63 calories.
Are soda crackers good for weight loss?
A serving of five crackers is 63 calories with 1.4 g protein, 0.4 g fiber and 141 mg sodium, so it is light on calories but does little to fill you up.
Soda crackers or graham crackers: which has more calories?
Per 100 g soda crackers are 418 calories and Honey Maid graham crackers 430, so the two are close.
How many carbs are in soda crackers?
One cracker has about 2.2 g of carbs, five crackers 11.1 g, and 100 g holds 74.1 g.
How many calories are in 5 soda crackers?
A stack of 5 soda crackers (15 g) has 63 calories, about 3% of the daily value. It also has 1.4 g of protein, 11.1 g of carbs, 1.3 g of fat and 141 mg of sodium.
How much sodium is in a soda cracker?
One soda cracker has 28 mg of sodium, about 1% of the daily value. A stack of 5 crackers brings 141 mg, and a cup of crushed crackers reaches 659 mg, or 29% of the daily value.
How many calories are in a cup of crushed saltines?
A cup of crushed saltines (70 g) has 293 calories, 15% of the daily value. It also adds 659 mg of sodium, worth remembering when you use crackers as a breading or casserole topping.
Do soda crackers have much protein or fiber?
Not much. 100 g of soda crackers has 9.5 g of protein and 2.8 g of fiber, and protein supplies only 9% of the calories. A single cracker has 0.3 g of protein and 0.1 g of fiber.
Are soda crackers high in fat?
No. Fat supplies 19% of the calories, with 8.6 g of fat and 1.7 g of saturated fat per 100 g. One cracker holds 0.3 g of fat and has no cholesterol.
