Soup Soda Saltines Crackers Includes Oyster

Crackers, Saltines (Includes Oyster, Soda, Soup) has a high-calorie, very high-carb, average-fat and average-protein content. It is a good source of Iron, Thiamin, Niacin and Folate.

The food contains 74.35g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 9.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is average in saturated fats and low in trans fats. It's low MUFA and average PUFA. The omega-3 content is high.

It gives a good yield of Iron at 5.13 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Soup.

Based on the composite nutritive standing Crackers, Saltines (Includes Oyster, Soda, Soup) has been given a composite ranking of 34, and in moderation.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat19%
 Calories from Carbs72%

Why this is good for you

  • High in Niacin
  • Very high in Thiamin
  • No Cholesterol
  • High in Iron
  • Very high in Folate

Why this is bad for you

  • Very high in Sodium

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A1 IU0%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent0 mcg
Alpha Carotene0 mcg
Beta Carotene0 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin17 mcg
Vitamin C0 mg
Vitamin E1.1 mg3.7%Top 30%High
Beta Tocopherol0.2 mg
Gamma Tocopherol5.1 mg
Delta Tocopherol1.3 mg
Vitamin K15.4 mcg19.2%Top 30%High
Thiamin0.61 mg40.7%Top 10%Very High
Riboflavin0.33 mg19.5%Top 30%High
Niacin5.2 mg26.2%Top 30%High
Vitamin B60.06 mg3%Bottom 30%Low
Folate140 mcg35%Top 10%Very High
Food Folate23 mcg
Folic Acid117 mcg
Dietary Folate Equivalents221 mcg
Vitamin B120.09 mcg1.5%Top 30%High
Pantothenic Acid0.48 mg4.8%Top 30%High
Choline19.6 mg
Betaine55.3 mg

Mineral Analysis

Calcium21 mg2.1%Mid 40%Average
Iron5.1 mg28.5%Top 10%Very High
Magnesium25 mg6.2%Mid 40%Average
Phosphorus111 mg11.1%Mid 40%Average
Potassium159 mg4.5%Mid 40%Average
Sodium1115.9 mg46.5%Top 10%Very High
Zinc0.82 mg5.5%Mid 40%Average
Copper0.16 mg7.8%Top 30%High
Manganese0.84 mg41.9%Top 30%High
Selenium6.4 mcg9.1%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate74.3 g24.8%Top 10%Very High
Dietary Fiber2.9 g11.6%Top 30%High
Starch67.3 g
Sugars2.2 g
Sucrose0 mg
Glucose230 mg
Fructose230 mg
Lactose0 mg
Maltose1689.9 mg
Galactose70 mg

Protein Analysis

Protein9.5 g19%Mid 40%Average
Tryptophan116 mg
Threonine268 mg
Isoleucine333 mg
Leucine652 mg
Lysine172 mg
Methionine147 mg
Cystine232 mg
Phenylalanine450 mg
Tyrosine182 mg
Valine398.9 mg
Arginine349 mg
Histidine197 mg
Alanine318 mg
Aspartic Acid415 mg
Glutamic Acid3157.6 mg
Glycine344 mg
Proline1046.1 mg
Serine445 mg

Fat Analysis

Other Nutrients Analysis

Alcohol0 g
Water4 g
Ash3.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 421 Calories from Fat 78

% Daily Value *

Total Fat 8.9 g 13.6%

Saturated Fat 2 g 10%

Trans Fat 0.4 g

Cholesterol 0 mg

Sodium 1115.9 mg 46.5%

Total Carbohydrates 74.3 g 24.8%

Dietary Fiber 2.9 g11.6%

Sugars 2.2 g

Protein 9.5 g 19%

Vitamin A 0% Vitamin C

Calcium 2.1% Iron 28.5%

*Based on a 2000 Calorie diet

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Better Eats


Low Salt Saltines Crackers Includes..

Per 100g | Calories 421
Protein 9.5 g | Carbs 74.3 g | Fat 8.9 g


Unsalted Tops Saltines Crackers..

Per 100g | Calories 434
Protein 9.2 g | Carbs 71.5 g | Fat 11.8 g


Low-Sodium Fat-Free Saltines Crackers

Per 100g | Calories 393
Protein 10.5 g | Carbs 82.3 g | Fat 1.6 g


Plain or Honey Graham Crackers..

Per 100g | Calories 423
Protein 6.9 g | Carbs 76.8 g | Fat 10.1 g

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