Saltine crackers are a common fixture in pantries, often paired with soup or used as a light snack for settling an upset stomach. Because of their frequent use in controlled diets, many people seek precise nutritional information, particularly regarding the energy content of a common portion size. This article provides the calorie count for 10 saltine crackers, analyzes the broader nutritional profile, and explores how different varieties impact those figures.
The Specific Calorie Count for 10 Crackers
A serving of 10 standard saltine crackers delivers an average of approximately 120 to 131 calories. This figure represents a widely accepted range across major brands of the plain, salted variety.
Nutrition labels typically list a standard serving size of five crackers, which contains between 60 and 70 calories. Doubling this portion confirms the 120-131 calorie range for 10 crackers.
While this number offers a reliable average, individual brands may show a minor variance of a few calories per serving. The consistency of this calorie count makes the cracker a predictable component for those who monitor their daily intake.
Beyond Calories: Analyzing the Nutritional Profile
The majority of the energy content in saltine crackers comes from carbohydrates. A portion of 10 crackers typically contains about 22 grams of total carbohydrates. Since these crackers are made with refined white flour, they offer minimal dietary fiber, often less than one gram per 10 crackers.
The fat content is notably low, with 10 crackers containing only about 2 to 3 grams of fat, combined with a negligible protein count of around 2 to 3 grams. This simple composition is why they are recommended for bland diets, as they are easy to digest.
The most significant nutritional factor is the sodium content, which is a defining characteristic of the “saltine” cracker. Ten standard crackers can contain approximately 282 milligrams of sodium. This amount represents a notable portion of the recommended daily intake, making them a less desirable choice for individuals on a sodium-restricted diet.
Variations in Saltine Crackers
The nutritional landscape changes when considering different versions of the standard saltine.
Low-Sodium Varieties
Low-sodium varieties are manufactured to address the high salt content, often reducing the sodium amount by 50% or more compared to the regular cracker. However, the reduction in sodium does not drastically change the caloric profile. Low-sodium crackers generally maintain a similar calorie count, as the bulk of the energy still comes from the refined flour. The calorie difference between standard and low-sodium versions is often negligible.
Whole-Grain Varieties
Whole-wheat or whole-grain saltine crackers offer an alternative with a slightly improved fiber profile. These versions incorporate whole grains, which may increase the fiber content compared to the nearly fiber-free standard cracker. This addition of fiber contributes to greater satiety, though the overall calorie density remains relatively close to the original version.
Different commercial brands also introduce minor fluctuations in the 10-cracker count, sometimes varying by 5 to 10 calories due to slight differences in cracker size or recipe formulation.