What are the health benefits of saltine crackers? Saltine crackers are low in calories, fat and dietary fiber. And because of this it can be a good weight loss snack in terms of suppressing your appetite and making you eat less food.
What are the health benefits of saltine crackers? iStock-photo credit: Garrett Aiken
The nutritional profile of 3 to 5 saltine crackers is the following:
Regular- Saltine Crackers
- Calories- 62.7
- Carbs- 11.1 grams
- Protein- 1.4 grams
- Fat- 1.3 grams
- Fiber- 0.4 grams
- Folate- 5%
- Sodium-6%
Low Sodium
- Calories- 59
- Carbs- 12.3 grams
- Protein-1.6 grams
- Fat- 0.2 grams
- Fiber- 0.4 grams
- Folate- 5% grams
- Sodium-6% grams
Whole Wheat
- Calories- 55.7
- Carbs- 9.6 grams
- Protein- 1 gram
- Fat- 1.5 grams
- Fiber- 0.9 grams
- Folate- 3%
- Sodium- 7%
Consuming a high amount of saltine crackers can increase your sodium levels at an unhealthy level. 2 servings of 10 saltine crackers provide 12% DV of sodium. Excessive salt intake in any type of food is linked to higher blood pressure, higher cholesterol levels and an elevated risk of heart disease.
Women who are pregnant that have nausea can eat saltine crackers to help resolve the symptoms.
The Bottom Line is the health benefits of saltine crackers is that it is low in calories, fat and dietary fiber. It can be a good weight loss snack because it is low in calories and can fill you up while making you eat less food. It can lead to high sodium intake if you eat too much of it. That is why it is important to consume this in moderation.
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References
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- Rorije NMG, Rademaker E, Schrooten EM, Wouda RD, Homan Van Der Heide JJ, Van Den Born BH, Vogt L. High-salt intake affects sublingual microcirculation and is linked to body weight change in healthy volunteers: a randomized cross-over trial. J Hypertens. 2019 Jun;37(6):1254-1261. doi: 10.1097/HJH.0000000000002015. PMID: 30575682.
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/nutrients
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/nutrients
- USDA- https://fdc.nal.usda.gov/fdc-app.html#/food-details/167942/nutrients
- Rekhviashvili N, Gupta S. Superstition predicts favorable weight change in an open-placebo trial: a prospective study. Eat Weight Disord. 2015 Sep;20(3):389-95. doi: 10.1007/s40519-014-0167-7. Epub 2014 Nov 22. PMID: 25416546.
