Are Saltine Crackers Healthy To Eat?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Are saltine crackers healthy to eat? Saltine crackers are low in calories, fat and dietary fiber. It does provide a small amount of folate and Vitamin B which helps in the development of a fetus.

Here is the nutritional profile of the saltine crackers:

Photo Credit: iStock-masa44

Regular saltine Crackers

  • Calories- 62.7
  • Grams of carbs- 11.1
  • Grams of protein- 1.4
  • Grams of Fat- 1.3
  • Grams of Fiber- 0.4
  • Folate- 5%
  • Sodium- 5%

Low Sodium Saltine Crackers

  • Calories- 59
  • Grams of carbs- 12.3
  • Grams of protein-1.6
  • Grams of Fat-0.2
  • Grams of Fiber- 0.4
  • Folate- 5%
  • Sodium- 6%

Whole Wheat Crackers

  • Calories- 55.7
  • Grams of carbs- 9.6
  • Grams of Protein- 1
  • Grams of Fat- 1.5
  • Folate- 3%
  • Sodium-7%

When it comes to weight gain there is research that shows if someone consumes a high amount of high processed foods and sodium that it will lead to weight gain. There is no research that directly links to consumption of saltine crackers to an increase in body weight.

There was a randomized controlled study of over 7,000 people that showed high salt intake is associated with a higher body weight. 5 regular saltine crackers are equivalent to 6 to 7% of the Daily value. 10 saltine crackers are equivalent to 12% of the Daily value of sodium.

Excess salt intake increases the risk of heart disease and high blood pressure.

The Bottom Line is saltine crackers is ok to consume if you do it within moderation. The sodium and salt in the saltine crackers are what makes it unhealthy.

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