Are Saltine Crackers Healthy? A Look at This Pantry Staple

Jul 05, 2025Advanced Food Intolerance Labs
Are Saltine Crackers Healthy? A Look at This Pantry Staple

Saltine crackers, those thin, crispy squares, are a familiar sight in many pantries. Often reached for during moments of nausea or an upset stomach, they've earned a reputation as a bland and comforting food. But are saltine crackers truly healthy? Do they offer any real nutritional value, or are they just empty calories?

Upset stomach

This article explores the nutritional profile of saltine crackers, their potential benefits and drawbacks, and whether they deserve a place in your diet. We'll also delve into the world of food intolerances and how our food sensitivity test kit can help you understand your digestive health.

What are Saltine Crackers?

Saltine crackers are a type of cracker made from white flour, yeast, baking soda, and salt. They are typically thin, crispy, and have a slightly salty flavor.

Are Saltine Crackers Healthy?

The answer is: it depends. While saltine crackers are not inherently unhealthy, they offer limited nutritional value compared to other cracker options.  

Saltine Crackers Nutrition: A Closer Look

A serving of saltine crackers (4 crackers) typically contains:

  • Calories: 60-70

  • Carbohydrates: 11-12 grams

  • Fiber: Less than 1 gram

  • Protein: 1-2 grams

  • Sodium: 100-150 milligrams

Are Saltine Crackers Healthy for Your Gut?

Are Saltine Crackers Healthy for Your Gut

Saltine crackers are often used to soothe upset stomachs due to their blandness and ease of digestion. However, they don't offer any specific gut health benefits.  

Saltine Crackers for Stomach Ache: Temporary Relief

Saltine crackers can sometimes provide temporary relief from an upset stomach due to their:

  • Blandness: They lack strong flavors that might irritate the stomach.  

  • Low Fat Content: They are low in fat, which can be easier to digest when your stomach is upset.  

  • Sodium Content: The sodium in saltine crackers can help replenish electrolytes if you've been vomiting or experiencing diarrhea.  

Food Intolerance and Digestive Health

If you experience frequent digestive issues, even after consuming bland foods like saltine crackers, consider the possibility of food intolerances or sensitivities. These can trigger inflammation and disrupt your gut health.

A food sensitivity test kit can help you identify specific foods that might be causing your symptoms. By eliminating or reducing these trigger foods, you can potentially alleviate your digestive problems and improve your overall gut health.

Key Takeaways:

Food Intolerance and Digestive Health
  • Saltine crackers are a low-calorie, low-fat snack option.  

  • They offer limited nutritional value and are primarily made from refined white flour.  

  • Saltine crackers can provide temporary relief from an upset stomach, but they don't offer specific gut health benefits.

  • If you experience frequent digestive issues, consider a food sensitivity test to identify potential food intolerances.

Remember, this article is intended for informational purposes only and should not be considered a substitute for professional medical advice. If you have any concerns about your health or dietary choices, consult a qualified healthcare professional.

Frequently Asked Questions:

1. Are saltine crackers gluten-free?

No, traditional saltine crackers are made with wheat flour, which contains gluten. If you have celiac disease or gluten sensitivity, look for gluten-free cracker options made with alternative flours like rice flour or almond flour.

2. Can I eat saltine crackers if I'm trying to lose weight?

Saltine crackers are relatively low in calories, but they also lack significant nutritional value. While they can be included in a weight loss diet in moderation, it's important to prioritize nutrient-dense foods that provide more vitamins, minerals, and fiber.

3. What are some healthier alternatives to saltine crackers?

Consider whole-grain crackers, rice cakes, or seed crackers. These options offer more fiber and nutrients compared to saltine crackers. You can also try vegetable sticks with hummus or a small portion of nuts for a healthier snack.

4. Can eating too many saltine crackers cause digestive problems?

While saltine crackers are generally easy to digest, consuming excessive amounts might lead to bloating or constipation, especially if your overall diet is low in fiber and fluids.

5. I'm experiencing digestive issues after eating crackers. Could it be a food intolerance?

Yes, it's possible to have a food intolerance or sensitivity to wheat, gluten, or other ingredients in crackers. If you experience digestive discomfort after eating crackers, consider a food sensitivity test to identify potential triggers and make informed dietary choices.

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Author: Dr. Sony S. | Panel Expert, Medical Doctor

Dr. Sony is known for her medical articles, written with in-depth detail and accuracy owing to her vast medical knowledge and thorough research of each article. She completed her degree with multiple scholarships from Guangzhou Medical University and is a board-certified Clinical Doctor. She is currently working as a Medical Officer in the emergency department of a renowned hospital and continues to publish numerous medical papers and articles. Dr. Sony continues to lead the way in medical breakthroughs, unparalleled by her high level of detail, knowledge and passion for discovering new sciences and innovative healthcare treatments.



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