How many calories are in mini crackers?

January 9, 2026 •

3 min read

Mini crackers generally contain between 70 and 150 calories per serving, but this can vary significantly by brand and flavor. The precise number depends on factors like ingredients, portion size, and whether they are plain, flavored, or sandwich crackers. Therefore, checking the specific product's nutrition label is essential for an accurate count.

Quick Summary

The calorie count for mini crackers varies depending on the brand and serving size, with many falling into the 70 to 150 calorie range per portion. Factors influencing the nutritional content include added fats, seasonings, and sugar. It is important to compare different types for their calorie, fat, and sodium levels.

Key Points

Calorie Range Varies: Mini crackers can range from 70 to 150+ calories per serving, depending on the brand and type.
Serving Size is Key: A standard serving can be anywhere from 17 plain saltines to 34 buttery crackers, or a single 1 oz pack of sandwich crackers.
Watch for Added Fats: Buttery or flavored crackers and cheese-filled sandwich varieties have higher fat content, increasing their calorie count.
Beware of Empty Calories: Many mini crackers are made with refined flour and lack significant fiber, providing little satiety and leading to quick hunger.
Consider Healthier Alternatives: For more nutrients and fiber, choose whole-grain, nut, or seed-based crackers, or opt for fresh vegetables with hummus.

Understanding the Calorie Count in Mini Crackers

The calories in mini crackers are not a single, fixed number but a range that varies by product. While the small size of these snacks might suggest a low-calorie option, the ingredients, particularly added fats and sugars, can contribute to a moderate calorie density. A standard serving size is the best reference for calorie counting, though portion sizes can vary significantly between brands, from a handful of plain crackers to several filled sandwich varieties.

Factors Influencing Calorie Content

Several factors directly affect the total calories in mini crackers. For example, plain saltine-style minis will have a different nutritional profile than buttery, flavored, or cheese-filled sandwich minis. Key contributing factors include:

Added Fats: Many crackers use oils like soybean, canola, or palm oil to achieve their signature flaky texture and flavor. Buttery crackers, in particular, will have a higher fat content and, consequently, a higher calorie count per serving.
Flavorings and Toppings: Cheese-flavored minis or those with added herbs or sugar can contain additional calories and sodium.
Sandwich Fillings: Mini sandwich crackers filled with cheese or peanut butter contain significantly more calories, fat, and protein compared to their plain counterparts due to the high-density fillings.
Refined Carbohydrates: Most mini crackers are made with refined white flour, which provides primarily carbohydrates with minimal fiber. This can lead to a quick spike in blood sugar and less satiety, which may cause you to eat more calories overall.

Popular Mini Cracker Calorie Comparisons

To better illustrate the variance, let's compare some popular types of mini crackers based on their typical nutritional information per serving. The serving sizes and nutritional details are based on information found for different brands, so always check the label for the specific product you are consuming.


Cracker Type	Serving Size	Approx. Calories	Approx. Total Fat	Approx. Sodium
Premium Mini Saltine	17 crackers	70 calories	2g	140mg
Club Minis Original	34 crackers	140 calories	5.7g	300mg
Mini Ritz Original	1 pack (1 oz)	140 calories	7g	180mg
Mini Cheese Sandwich	1 pouch (1 oz)	150 calories	8g	140mg
Bite-sized Cracker	1 cracker	~3 calories	<0.5g	<10mg

Potential Health Considerations

While delicious, mini crackers are not a nutrient-dense food, and a high intake can contribute to excessive calorie and sodium consumption. This is especially true for highly processed varieties made with refined white flour, which can lead to blood sugar fluctuations and leave you feeling hungry sooner.

High Sodium: The high sodium content in many processed snacks can lead to increased blood pressure and water retention.
Empty Calories: Most mini crackers are low in essential nutrients like vitamins, minerals, and fiber, making them a source of "empty calories".
Portion Control Issues: The small size of mini crackers can easily lead to overeating. A serving size may seem small, and it's easy to consume multiple servings without realizing it, dramatically increasing calorie intake.

Making Healthier Snack Choices

For those seeking more nutritious alternatives, there are many options that offer more fiber, protein, and essential nutrients.

Nut and Seed Crackers: Crackers made from flaxseeds, chia seeds, or almond flour are great sources of healthy fats, protein, and fiber. Brands like Mary's Gone Crackers or homemade versions are good examples.
Whole-Grain Crackers: Look for crackers explicitly labeled "100% whole grain." These contain more fiber and nutrients than those made with refined flour.
Vegetables with Dip: For a low-calorie, high-fiber crunch, pair fresh vegetables like carrots, celery, or cucumber with hummus or a yogurt-based dip.
Homemade Crackers: Making your own crackers allows you to control the ingredients and add whole grains, seeds, and herbs for a healthier, fresher snack.

Conclusion

The number of calories in mini crackers can vary widely, from around 70 calories per serving for a plain saltine to 150 calories or more for a cheese sandwich variety. While they can be a satisfying treat in moderation, they often lack significant nutritional value. Be mindful of portion sizes and the potential for high sodium and fat content, especially in flavored or filled versions. Opting for whole-grain or seed-based alternatives, or pairing them with a healthy dip, can help balance your snack choices and provide more lasting fullness. For detailed nutrition information on specific products, always refer to the packaging.

Frequently Asked Questions

Generally, mini crackers are not considered healthy because they often contain refined flour, high sodium, and little fiber or nutrients. However, they can be part of a balanced diet when consumed in moderation and paired with a source of protein or fiber.

A serving of mini saltine crackers is typically around 17 crackers, which contains approximately 70 calories, 2g of fat, and 140mg of sodium.

Yes, a single 1 oz pack of mini Ritz crackers typically has more calories than a serving of mini saltines, with around 140 calories due to a higher fat and sugar content.

Yes, eating too many mini crackers can contribute to weight gain, as they can be high in calories and sodium and low in fiber, making it easy to consume excessive calories without feeling full.

A good portion size is what is listed on the nutrition label of the specific product, which is usually measured in ounces or by the number of crackers. Sticking to this serving size is key for managing calorie intake.

Mini cheese sandwich crackers are generally higher in calories than plain minis. A single 1 oz pouch can contain around 150 calories due to the cheese filling, which adds both calories and fat.

Healthier alternatives include whole-grain or seed-based crackers, fresh vegetables with hummus, or making homemade crackers using nutrient-dense ingredients.