Crackers Calories & Nutrition Calculator

Also known as: Saltine Crackers, Soda Crackers, Savory Biscuits, Graham Crackers

Quick Answer — 100g standard saltine crackers

421kcalCalories
9.4gProtein
74gCarbs
8.5gFat
2.7gFiber
By Manish KumarData verified: 2026-02-23

Nutrition Calculator

Unit System

Boiling retains ~65–80% of most vitamins and minerals (USDA Retention Factor data).

Crackers: The Light, Savory Snack with Hidden Sodium

Crackers are a shelf-stable, baked product typically made from refined or whole wheat flour. While they are low in calories per unit, a 100g serving contains over 420 calories, making portion control essential [1].

The most critical nutritional factor in crackers is sodium. Standard saltines can contain nearly 1000mg of sodium per 100g, which is over 40% of the recommended daily limit. For those tracking sodium intake, opting for unsalted or reduced-sodium varieties is a practical adjustment.

Cracker Types: Nutritional Comparison (per 100g)

TypeCaloriesSodiumFiber
Saltines421940mg2.7g
Whole Wheat445650mg7.5g
Graham431480mg3.4g

Practical Tips for Crackers

  • 1

    Pair crackers with a protein source like hummus or cheese to slow down carbohydrate digestion and improve satiety.

  • 2

    Check for 'hidden' sugar in graham crackers or flavored varieties, which can add up significantly in large portions.

Frequently Asked Questions — Crackers

Are crackers better than bread for weight loss?
Not necessarily. Crackers are denser in calories (420+ kcal/100g) than most breads (250 kcal/100g) because they have very low water content. However, their portion control (e.g., 5 crackers) can make them easier to track for light snacking.

Important Notice

Nutritional data is based on USDA FDC #173595. Sodium and calorie counts can vary drastically between artisanal and commercial brands.

About the Author

Manish Kumar - Author
Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

  1. [1] USDA FoodData Central (2024). Crackers, saltines (includes oyster, soda, soup). U.S. Department of Agriculture.