Understanding Your Snacks: How many calories are in an entire sleeve of saltines?

October 25, 2025 •

3 min read

According to nutrition databases, a single sleeve of generic saltine crackers contains approximately 484 calories. Understanding this number is the first step toward making informed dietary choices. We explore exactly how many calories are in an entire sleeve of saltines? and what that means for your diet, digestion, and overall nutritional intake, highlighting key factors like sodium and refined carbohydrates.

Quick Summary

This article breaks down the caloric and nutritional information for a sleeve of saltine crackers, including macro counts, health implications of excess sodium and refined carbs, and alternative snack options for better health. It examines the typical uses of saltines, their low nutrient density, and how they fit into a balanced dietary pattern.

Key Points

Calorie Count: A sleeve of generic saltine crackers typically contains approximately 484 calories, primarily from refined carbohydrates.
Nutritional Profile: Saltines are low in fiber and protein, high in sodium, and are made from refined white flour.
High Sodium Content: One sleeve can contain over 1,200 mg of sodium, which is more than half the recommended daily intake and linked to high blood pressure.
Health Uses: Due to their bland nature, saltines are often recommended for settling an upset stomach and managing nausea.
Better Alternatives: Healthier options include whole-grain, nut, and seed crackers, which provide more fiber and nutrients.
Moderation is Crucial: Because they offer minimal nutritional value and are easy to overeat, saltines should be consumed in moderation as part of a balanced diet.
Refined Carbs: Made with refined flour, saltines cause rapid spikes and crashes in blood sugar levels, which can lead to increased hunger.

The Calorie Count: Breaking Down a Sleeve of Saltines

A single sleeve of classic saltine crackers, typically containing 35-40 crackers, has about 484 calories. These calories come primarily from refined carbohydrates and some fat. While this figure can vary slightly by brand and type, it serves as a good estimate for standard saltines. This calorie count can represent a significant portion of an average adult's daily intake, especially when added to meals, and offers minimal nutritional benefit.

Beyond the Calories: A Detailed Nutritional Analysis

Saltine crackers are made from simple ingredients like enriched white flour, water, oil, and salt, making them nutritionally sparse. A sleeve contains over 80 grams of carbohydrates, about 13 grams of fat, and roughly 10 grams of protein. They are very low in fiber, leading to quick digestion, rapid blood sugar spikes, and a swift return of hunger.

The Problem with High Sodium

Saltines are high in sodium. A single sleeve can contain over 1,200 milligrams, more than half of the recommended daily intake for many adults and linked to increased blood pressure and heart disease risk. Excessive consumption can lead to unhealthy sodium levels, potentially causing bloating and water retention.

The Impact of Refined Carbohydrates

Made from refined white flour, saltines have a high glycemic index, causing quick conversion to sugar and fluctuating blood glucose levels. This offers a short energy boost followed by a crash, unlike whole-grain options that provide sustained energy due to their higher fiber content.

Saltines and Your Diet: Benefits vs. Downsides

While not a nutritional powerhouse for everyday snacking, saltines are useful for settling an upset stomach or managing nausea due to their bland, easy-to-digest nature. Their saltiness can also help replace sodium lost from dehydration. However, they offer minimal everyday health benefits.

Here are some of the key pros and cons of including saltines in your diet:

Pros: Bland and easily digestible for upset stomachs, low in fat per serving, fortified with some iron and folate.
Cons: High in sodium, low in fiber and protein, made with refined carbohydrates, provide minimal nutrient density, and can contribute to excess calorie and sodium intake if overconsumed.

A Comparison of Saltine Varieties

Here is a comparison of different saltine varieties based on nutritional information:


Nutrient	Regular Saltine (per 15g serving - approx. 5 crackers)	Low Sodium Saltine (per 15g serving - approx. 3 crackers)	Whole Wheat Saltine (per 15g serving - approx. 3 crackers)
Calories	62.7	59	55.7
Carbs (grams)	11.1	12.3	9.6
Protein (grams)	1.4	1.6	1
Fat (grams)	1.3	0.2	1.5
Fiber (grams)	0.4	0.4	0.9
Sodium (% DV)	6%	6%	7%

Even healthier options like whole wheat and low-sodium still contain significant sodium and similar calories per serving. The whole wheat version offers a better fiber profile. Note that healthier varieties often have fewer crackers per serving, making it easy to eat more than intended.

Healthier Cracker Alternatives for Better Nutrition

For a more nutritious snack, consider alternatives with higher fiber, healthy fats, and more vitamins and minerals. These can provide greater satiety and prevent energy crashes from refined carbohydrates.

Good alternatives include:

Whole-grain crackers: Made from grains like quinoa, brown rice, or whole wheat for increased fiber and sustained energy.
Nut and seed crackers: Often made from ingredients like almond flour, flaxseeds, and chia seeds, providing healthy fats, protein, and fiber.
Grain-free crackers: Options made from cassava or coconut flour for those avoiding gluten or grains.

Pairing these with nutritious toppings like hummus, cheese, or nut butter creates a balanced snack that promotes longer-lasting fullness.

Conclusion: Moderation is Key

An entire sleeve of saltines contains about 484 calories, primarily from refined carbs and sodium, with little nutritional value. While useful for upset stomachs, they are not a health food and offer minimal benefits for daily consumption. Like other processed snacks, moderation is key.

Understanding the nutritional content of saltines allows for smarter snacking choices. Opting for alternatives or pairing saltines with protein and fiber can enhance snack value. Enjoy saltines mindfully, considering their impact on daily calorie and sodium intake. For more information on processed foods and sodium, consult resources from organizations like the American Heart Association and the National Institutes of Health.

Frequently Asked Questions

Saltine crackers are not considered healthy for regular, daily consumption. While they are low in fat, they are also low in fiber and protein, and high in refined carbohydrates and sodium. Their low nutrient density means they offer little health benefit beyond a temporary energy boost.

The number of crackers per sleeve can vary by brand and packaging. However, a typical sleeve of standard saltines often contains somewhere between 35 and 40 crackers.

Yes, saltine crackers are often recommended for an upset stomach or nausea. Their bland flavor and dry, simple composition make them easy to digest without irritating the stomach.

In terms of overall nutrition, whole-grain bread is generally healthier than saltines. Whole-grain bread provides more fiber, protein, and nutrients. Saltines are primarily refined carbohydrates and offer far less nutritional substance.

While no single food causes weight gain, regularly consuming a diet high in processed foods and sodium, including large quantities of saltines, can contribute to higher overall calorie intake, water retention, and weight gain. Saltines are not very filling, so it is easy to overeat them.

Some companies offer whole wheat or low-sodium saltine options, which provide a slightly better nutritional profile. Whole wheat varieties offer more fiber, while low-sodium versions contain less salt. However, they are still relatively high in refined carbs and should be eaten in moderation.

The main ingredients in standard saltine crackers are enriched white flour, oil, salt, and a leavening agent like baking soda. They are a simple, processed snack food with minimal ingredients.