Are Whole Wheat Saltine Crackers Healthy?

Saltine crackers are a popular snack food, but are they healthy? The answer is a definite maybe. Typically made with enriched wheat flour, vegetable oil, and salt, saltines are low in calories and fat but offer little in the way of essential vitamins and minerals. However, some manufacturers now offer whole wheat versions of the traditional cracker, which are higher in fiber and minerals and may be a better choice for those looking for a nutritional snack.

Nutritional Benefits of Whole Wheat Saltine Crackers

Whole wheat saltine crackers offer a few nutritional benefits compared to their white flour counterparts. For one, they are higher in dietary fiber, with some brands providing up to 2.7 grams per 16 cracker serving. Fiber is an important nutrient that helps keep the digestive system healthy and prevent constipation. Additionally, whole wheat saltines contain more minerals than regular versions, including iron, calcium, and magnesium.

Calorie Count

When it comes to calorie count, the whole wheat saltine crackers are a better option than their white flour counterparts. A 16-cracker serving of whole wheat saltines contains around 70 calories, while the same amount of regular saltines contains nearly twice as much, at around 130 calories. Whole wheat saltines also contain less fat, with just 1 gram per serving compared to 2.5 grams for white flour saltines.

Sodium Content

Saltine crackers are notorious for their high sodium content, and the whole wheat version is no exception. A single serving of whole wheat saltines contains about 200 milligrams of sodium, or about 10% of the daily recommended intake. This is hardly a low-sodium snack, so it’s best to limit consumption of these crackers if you are trying to cut down on your salt intake.

Healthy Snack Alternatives

Whole wheat saltines may not be the healthiest snack choice, but there are plenty of other options that can provide more nutritional benefits with fewer calories and less sodium. Try snacking on a handful of nuts or fresh fruit instead, or pair some whole wheat crackers with a piece of low-fat cheese for a tasty and nutritious treat. You can also try making your own homemade crackers with whole wheat flour and other healthy ingredients.

The Bottom Line

Whole wheat saltines may be a better choice than regular saltines when it comes to nutrition and calorie count, but they still have a high sodium content. When it comes to snacking, it’s best to choose fresh fruits and vegetables over processed snacks, but if you are looking for convenience, whole wheat saltines can be a healthier option than regular saltines.