Saltines (originally called soda crackers) are thin dry square crackers that are famously paired with soup. As a common household go-to for an upset stomach, saltines are a quick and easy snack that digest fairly easily. Saltines crackers were invented in 1792 by Pearson and Sons Bakery but later got their name by the Nabisco company. Saltines increased their popularity during the Great Depression of the 1930s because they were considered inexpensive, healthy, and flavorful. Saltines a great addition to soups and pair nicely with spreads and dips.
Saltines are vegan. Saltines contain only a few ingredients such as flour, baking soda, salt, oil, and yeast. However, there are different flavor varieties of saltines that may contain cheese or other animal-based ingredients like whey, as well as palm oil, which may not be considered vegan. The best vegan alternative to saltines is Hu Grain Free Sea Salt Crackers.
Throughout this article, we will explore the nutritional information of Saltines, offer alternatives to the Nabisco brand, and teach you how to make healthy crackers at home. Let’s dig in!
Are saltines healthy?
While saltines may soothe an upset stomach, they are not a very healthy snack option. Saltines have a high sodium content per serving and carbohydrates without much nutrition. Saltines are more or less “empty calories” which are foods that have little to no nutritional value. Saltines are made from refined grains (unbleached enriched flour) instead of whole grains which loses some of its natural nutritional value.
Highly processed starches, like saltines, also have worse effects on your teeth than candy. Yes, that’s right. The bacteria in your mouth love simple starches as they are easy to break down and multiply, which creates acid that adds to bad breath and cavities.
What is unbleached enriched wheat flour?
Most breads, cereals, granolas, crackers, and granola bars have a common ingredient. Enriched wheat flour. Before wheat is processed, it contains the bran, the germ, and the endosperm. Fiber, protein, and other nutrients essential for a healthy diet come from the bran and germ. Enriched wheat flour essentially removes the bran and germ during processing for longer shelf life, meaning you lose out on the natural fiber and protein during processing.
Enriching the wheat is the later stage in which artificial nutrients and vitamins (Niacin, Reduced Iron, and Thiamine Mononitrate) are added. Unbleached simply means the flour is not treated with chemicals like benzoyl peroxide, potassium bromate, or chlorine which speeds up the ageing process and gives it its bright white appearance you see in cakes and pastries.
What are questionable vegan ingredients in Saltines?
While Saltines contain no animal bi-products, Premium Saltines do contain palm oil. Vegans should be aware palm oil extraction has been associated with extreme deforestation and exploits and kills animals in the process, such as orangutans.
A rule of thumb when considering healthy foods is how much they are processed. The less processed ingredients, the better. Aim to eat foods that less processed without hydrogenated oils like Palm, and retain their naturally occurring nutrients and vitamins.
When finding healthier saltine or cracker alternatives, look for products that have unrefined flour and real whole grain ingredients. However, be cautious for products that claim they are “whole grain” when only have a trace amount of whole grain flour while the majority is refined. Don’t fall for the marketing shenanigans.
Saltine Crackers Nutritional Information by Product
Nabisco Premium Fresh Stacks Original Saltine Crackers
Ingredients:
- Unbleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate {Vitamin B1}
- Riboflavin {Vitamin B2}
- Folic Acid)
- Canola Oil
- Palm Oil
- Sea Salt
- Salt
- Malted Barley Flour
- Baking Soda
- Yeast
Nutritional Information (per 5 crackers):
- Calories: 70
- Total Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 135mg
- Potassium: 19mg
- Total Carbohydrate: 12g
- Protein: 1g
- Calcium: 3mg
- Iron: .75 mg
Sunshine Krispy Saltine Cracker
Ingredients:
- Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], Vitamin B2 [riboflavin], folic acid)
- Soybean oil
- Salt.
- Contains 2% or less of:
- Corn syrup
- Baking soda
- Yeast
- Soy lecithin
Nutritional Information (per 5 crackers/15 g):
- Calories: 60
- Total Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 200mg
- Potassium: 10mg
- Total Carbohydrate: 12g
- Protein: 1g
- Calcium: 0 mg
- Iron: .6 mg
Keebler’s Zesta Saltine Cracker
Ingredients:
- Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid)
- Soybean oil (with TBHQ for freshness)
- Salt
- Contains 2% or less
- corn syrup
- baking soda
- Yeast
- soy lecithin.
Nutritional Information (per 5 crackers/15 g):
- Calories: 60
- Total Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 200mg
- Potassium: 10mg
- Total Carbohydrate: 12g
- Protein: 1g
- Calcium: 0 mg
- Iron: .6 mg
Healthier Saltine Alternatives
If you opt for saltines or crackers for a snack, look for brands that have organic and minimally processed ingredients.
Hu Get Back to Human Everything Grain-free Crackers
Hu Get Back to Human offers another gluten-free healthy cracker alternative with no lecithins/gums, hydrogenated oils, or refined starches. Hu’s motto is “no weird ingredients.”
Ingredients:
- Grain-free Flour (almond, cassava, and organic coconut flour)
- Organic Sesame
- Sea Salt
- Black Chia Seeds
- Organic Onion
- Flax Seed
- Coconut Aminos (coconut sap, sea salt)
- Organic Poppy Seed
- Organic Garlic
- Organic Apple Cider Vinegar
- Organic Rosemary Extract (organic rosemary, organic coconut oil)
Nutritional Information (per 22 crackers):
- Calories: 120
- Total Fat: 7g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrate: 12g
- Fiber: 3g
- Sugar: 1g
- Protein: 4g
- Calcium: 51mg
- Iron: 1 mg
- Potassium: 137mg
Crunchmaster Grain-free Lightly Salted Crackers
Crunchmaster is certified gluten-free grain-free crackers that are paleo-friendly made with real ingredients.
Ingredients:
- Cassava Root
- Organic Coconut Flour
- Tapioca Starch
- Olive Oil
- Sea Salt
- Garlic Powder
Nutritional Information (per 19 crackers):
- Calories: 110
- Total Fat: 2g
- Cholesterol: 0mg
- Sodium: 115mg
- Total Carbohydrate: 24g
- Fiber: 4g
- Sugar: <1g
- Protein: 1g
- Calcium: 30mg
- Iron: 1 mg
- Potassium: 100mg
Back to Nature Organic Saltine Cracker
Back to Nature Organic Saltines are USDA organic, vegan, and simply crafted with organic wheat flour, safflower oil, and sea salt. These crackers avoid using high-fructose corn syrup or hydrogenated oils like palm or canola.
Ingredients:
- Organic Unbleached Enriched Wheat Flour (Organic Wheat Flour, Niacin, Iron, Thiamine, Riboflavin, Folic Acid),
- Organic Safflower Oil
- Sea Salt
- Baking Soda
- Organic Barley Malt Extract
- Organic Brown Rice Syrup
- Enzymes, Organic Yeast
- Organic Malted Barley Flour
Nutritional Information (per 5 crackers/15g):
- Calories: 60
- Total Fat: 1.5g
- Cholesterol: 0mg
- Sodium: 140mg
- Potassium: 11mg
- Total Carbohydrate: 11g
- Protein: 1g
- Calcium: 10mg
- Iron: .7 mg
Back to Nature Crispy Wheat Crackers
Ingredients:
- Unbleached Enriched Wheat Flour (Wheat Flour, Niacin, Iron, Thiamine, Riboflavin, Folic Acid),
- Safflower Oil
- Cane Sugar
- Defatted Wheat Germ
- Corn Starch
- Sea Salt
- Brown Rice Syrup
- Malted Barley Extract
- Leavening (Monocalcium Phosphate, Baking Soda)
- Turmeric Extract (for color)
Nutritional Information (per 17 crackers/30g):
- Calories: 130
- Total Fat: 4g
- Cholesterol: 0mg
- Sodium: 250mg
- Potassium: 60mg
- Total Carbohydrate: 22g
- Fiber: 1g
- Sugar: 3g
- Protein: 3g
- Calcium: 30mg
- Iron: 1.3 mg
Annie’s Homegrown Organic Saltine Cracker
Annie’s is committed to goodness and is certified organic grown with ingredients without pesticides, avoids artificial flavors, synthetic colors, or synthetic preservatives, and works with non-GMO ingredients.
Ingredients:
- Organic Wheat Flour
- Organic Expeller-Pressed
- Sunflower Oil
- Sea Salt
- Yeast
- Organic Barley Malt Extract
- Baking Soda.
Nutritional Information (per 7 crackers/15g):
- Calories: 70
- Total Fat: 2.5g
- Cholesterol: 0mg
- Sodium: 90mg
- Total Carbohydrate: 10g
- Fiber: 0g
- Sugar: 0g
- Protein: 2g
- Calcium: 30mg
- Iron: 1.3 mg
Mary’s Gone Crackers Super Seed Crackers
Mary’s Gone Crackers are certified organic and gluten-free. They contain no added sugars, fat, or hydrogenated oil. These fully plant-based crackers have 450mg omega-3 fatty acids per serving and are 5 grams of protein.
Ingredients:
- Brown Rice
- Quinoa
- Pumpkin Seeds
- Sunflower Seeds
- Flax Seeds
- Sesame Seeds
- Poppy Seeds
- Onion
- Garlic
- Sea Salt
Nutritional Information (per 12 crackers):
- Calories: 150
- Total Fat: 7g
- Cholesterol: 0mg
- Sodium: 280mg
- Total Carbohydrate: 16g
- Fiber: 3g
- Sugar: 0g
- Protein: 5g
- Calcium: 66mg
- Iron: 1 mg
Gluten Free Vegan Flax and Chia Seed Cracker Recipe
The healthiest cracker and saltine alternative is simply making it at home with high-quality and nutrient ingredients. These homemade crackers are heart-healthy and high in fiber and omega-3s.
Ingredients:
- 1 Cup Flax Seeds
- 3 Tbsp Chia Seeds
- 1 Cup Water
- 3 Tbsp Raw Pumpkin Seeds
- 3 Tbsp Raw Sunflower Seeds
- Seasoning of your choice (dried herbs, salt, pepper, curry powder, etc.)
Nutritional Information (per 1 cracker):
- Calories: 34
- Total Fat: 2.5
- Saturated Fat: 0
- Sodium: 70mg
- Total Carbohydrate: 1.5 g
- Fiber: 1.4 g
- Sugar: 0g
- Protein: 1.8 g
Instructions:
- Soak chia and flax seeds in 1 cup water to form the seed based “dough”.
- Add pumpkin and sunflower seeds. Season with your favorite seasonings (salt, pepper, onion powder, curry, etc.)
- Spread on a parchment lined baking sheet. Bake on low for 90 minutes. Flip and bake for 90 more minutes on low.
Related Questions
Are saltines gluten-free?
Saltines contain wheat flour, yeast, and barley. They are not gluten-free.
Are saltines keto friendly?
A ketogenic diet is a high-fat, high protein, and low-carbohydrate diet. As saltines are high in carbohydrates, they are not low carb or keto friendly.
Are saltines kosher?
Saltines are certified kosher.