What is the nutritional value of unsalted saltines?

January 7, 2026 •

3 min read

According to nutrition labels, a standard serving of five unsalted saltine crackers contains approximately 70 calories and about 60mg of sodium. These crackers are a simple, low-fat snack, but their nutritional profile is important for those monitoring their intake of refined grains and sodium.

Quick Summary

Unsalted saltines offer minimal nutritional value, primarily providing carbohydrates. They are low in fat and calories but are highly processed and contain trace amounts of some minerals, making them suitable for bland diets in moderation.

Key Points

Refined Carbohydrate Source: Unsalted saltines are mainly refined carbs, providing quick energy but little long-term satiety.
Low Sodium, Not Zero: While lower than regular saltines, they still contain about 60mg of sodium per serving.
Soothes Upset Stomachs: Their blandness and ease of digestion make them a traditional remedy for nausea.
Low Calorie and Fat: They are a low-calorie and virtually fat-free snack option per serving.
Pair for Better Nutrition: To enhance their nutritional value, combine them with a source of protein or fiber like cheese, nut butter, or hummus.
Lacks Fiber: The refining process removes most dietary fiber, which is important for digestive health.

A Closer Look at the Nutritional Profile

While unsalted saltines are often chosen for their low sodium content, they offer a very simple nutritional breakdown. The primary component is carbohydrates derived from refined wheat flour. Understanding the specifics of their macros and micros is key to determining their place in a balanced diet. A typical serving of five crackers provides:

Calories: 70 kcal, making them a low-calorie snack option.
Total Fat: 1.5g, with 0g of saturated and trans fats, contributing to their low-fat status.
Cholesterol: 0mg.
Sodium: Around 60mg, a significant reduction compared to regular salted versions but not entirely sodium-free.
Total Carbohydrates: 12-13g, with no dietary fiber or sugars.
Protein: 1g, which is minimal.
Micronutrients: Fortified with small amounts of iron and B vitamins like folate.

The Role of Refined Flour

Unsalted saltines are made with unbleached, enriched white flour. This means that while some nutrients are added back during processing (enrichment), the natural fiber and nutrients of the whole grain are removed. This results in a product that provides quick energy from carbs but lacks the fiber that would offer sustained fullness.

Unsalted vs. Regular vs. Whole-Grain Crackers

To put the nutritional value of unsalted saltines into perspective, it's helpful to compare them with regular salted saltines and healthier, whole-grain alternatives. The main differences lie in sodium content, fiber, and overall nutrient density.


Nutrient (per ~15g)	Unsalted Saltine Crackers	Regular Saltine Crackers	Whole-Grain Crackers
Calories	~70 kcal	~60 kcal	~60-80 kcal
Total Fat	1.5g	~1g	~2-3g
Sodium	~60mg	~110-150mg	~100-150mg
Carbohydrates	12-13g	~11g	~10-15g
Dietary Fiber	0g	0g	~2-4g
Protein	1g	~1g	~2-3g

As the table illustrates, the primary advantage of the unsalted saltine is its lower sodium content. However, whole-grain crackers offer a superior nutritional profile, with significantly more dietary fiber and often more protein and micronutrients.

Health Benefits and Considerations

While not a nutrient powerhouse, unsalted saltines serve specific purposes and have certain benefits, particularly in managing digestive issues. However, there are also considerations to keep in mind.

Soothes Upset Stomachs: For nausea, vomiting, or other digestive distress, the bland, dry nature of saltines is often recommended by doctors. Their easy-to-digest carbohydrates and lack of strong flavor help settle the stomach.
Low-Calorie Option: Their low-calorie count makes them a reasonable snack choice when consumed in moderation, especially if paired with a more nutrient-dense food.
Refined Carbohydrates: A major drawback is their reliance on refined white flour, which can cause blood sugar fluctuations and does not contribute to long-term satiety.
Low in Fiber and Protein: The lack of significant fiber and protein means they are not very filling and can lead to overconsumption if not paired with other foods.

Making the Most of Your Unsalted Saltines

To improve the nutritional profile of unsalted saltines, consider pairing them with more balanced ingredients. This can turn a simple carb source into a more satisfying and nutritious snack.

Here are some ideas:

Paired with Protein: Top with a small amount of low-sodium cheese, lean deli meat, or hummus for added protein and healthy fats.
Complementing Soups: Their crisp texture makes them a classic addition to brothy, low-sodium soups, providing substance without adding excessive salt.
Base for Healthy Spreads: Use them as a base for mashed avocado, nut butters, or low-fat cottage cheese to increase fiber, protein, and healthy fat content.

For those seeking more nutritional value from their crackers, exploring alternatives is a great option. Consider switching to whole-grain crackers, seed crackers, or crackers made from alternative flours like almond or cassava, which provide more fiber and micronutrients.

Conclusion

The nutritional value of unsalted saltines is relatively simple: they are low in calories and fat, contain minimal sodium, and are primarily a source of refined carbohydrates. While they serve a valuable purpose for soothing upset stomachs and are a benign snack in moderation, they are not a nutrient-dense food. For a more balanced diet, they should be paired with healthier food items or swapped for whole-grain alternatives that offer more fiber and a broader range of nutrients. Ultimately, the health impact depends on overall diet and how they are incorporated. For more information on using bland foods to manage digestive issues, see this resource from a reputable health organization: Healthline: Are Saltine Crackers Healthy? A Dietitian's Take.

Frequently Asked Questions

No, unsalted saltines are not entirely sodium-free. The 'unsalted' label refers to the absence of surface salt, but the cracker dough itself contains a small amount of sodium, typically around 60mg per serving.

Yes, unsalted saltines are predominantly carbohydrates. A serving of five crackers contains 12-13g of carbohydrates, primarily from refined white flour.

Unsalted saltines are low in calories, but they are also low in fiber and protein, so they may not be very filling. They can be included in a weight loss plan in moderation, ideally paired with a more satiating food like nut butter or hummus.

Whole-grain crackers are generally more nutritious than unsalted saltines. They offer more dietary fiber, vitamins, and minerals because they are made from whole grains rather than refined flour.

Unsalted saltines contain minimal amounts of vitamins and minerals. The flour used is often fortified, so they may contain trace amounts of iron and B vitamins like folate, but they are not a significant source of micronutrients.

Yes, unsalted saltines are a processed food. They are manufactured using refined flour and other processed ingredients, and they lack the natural nutrients found in whole foods.

Yes, their lack of dietary fiber is one reason they are suitable for bland diets. They are easy to digest and do not add bulk to the diet, which is helpful for sensitive digestive systems.