They have been a go-to soup pairing for decades, but are soda crackers healthy? This soda cracker dietitian review will help you decide if soda crackers are a healthy addition to your grocery cart. Read on for our dietitian review of taste, nutritional properties, and ingredients before you buy.
About Soda Crackers
Soda crackers are baked crackers made from white flour. They are recognized by their square shape with holes throughout and visible salt crystals on the top.
Taste & Texture
Soda crackers have a crispy, pastry-like texture with a salty flavour.
Soda Cracker Ingredients
Note: the formulation of food products can change. Always check the nutrition label for the most up-to-date ingredient, nutrition, and allergen information before consuming.
- Wheat flour: white, refined flour that provides a source of carbohydrates
- Shortening (vegetable, modified palm): unsaturated and saturated fats source. This provides a crispy, pastry-like texture to soda crackers.
- Sea Salt: added for flavour, source of sodium.
- Salt: added for flavour, source of sodium.
- Malted barley: added to provide a richness in flavor.
- Flour: white, refined flour that provides a source of carbohydrates.
- Baking soda: a buffering agent that adjusts the pH of foods.
- Yeast: used to help baked goods rise.
- Pentosanase (ingredient in Premium Plus brand): an enzyme that helps to increase the shelf life of baked goods by reducing water content in the product.
- Potassium chloride: an added source of potassium that can give foods a salty flavour while maintaining a lower sodium content.
Priority allergens:
Contains wheat and barley.
Soda Cracker Nutrition Facts
Per 6 crackers (19g)
Calories: 80
Fat: 1.5g, from shortening.
Saturated fat: 0.5g, from vegetable shortening.
Carbohydrates: 15g, from flour.
Fiber: 0g
Sugar: 0g
Protein: 2g, from flour.
Sodium: 160mg, from added salt. Looking for low-sodium crackers? Check out our list of Low-Sodium Crackers You Can Find at the Grocery Store.
Other micronutrients: potassium 20mg, calcium 0mg, iron 1mg.
Are Soda Crackers Healthy?
We scored soda crackers at 39 out of 100. Soda crackers are made with refined flour and are low in fibre, an important nutrient in whole grains. By choosing a low-fiber cracker option, you’re missing out on an opportunity to increase your fiber intake. In addition, low-fiber crackers digest faster than whole grains, meaning they won’t keep you full as long.
We suggest opting for a higher fiber cracker option to boost the nutrition content of your meal or snack. Check out our list of 13 High Fiber Crackers at the Grocery Store to get started.
Frequently Asked Questions
Are Soda crackers gluten-free?
Soda crackers contain wheat and are not gluten-free.
Do soda crackers have fiber?
No, one serving of soda crackers does not contain any fiber.
Are Soda crackers healthy for someone with diabetes?
Soda crackers are low in fiber and are not the best option for managing blood sugars. Check out our list of 14 Best Crackers for Diabetics for more suitable options.
Are soda crackers high in salt?
Soda crackers contain 160mg of sodium per serving, which is a moderate amount. For lower-sodium options, check out our list of Low-Sodium Crackers You Can Find at the Grocery Store.
Calories in Saltine crackers?
There are 80 calories per 6 saltine crackers.
Are soda crackers nut-free?
Soda crackers do not list nuts on the ingredient list or allergen statement. Always check the product label for the most up-to-date nutrition and ingredient information.
Are soda crackers dairy-free
Soda crackers do not list dairy-based ingredients on the ingredient list or allergen statement. Always check the product label for the most up-to-date nutrition and ingredient information.
Related posts:
- Are Cheez-It Crackers Healthy? Dietitian Review
- 13 High Fiber Crackers at the Grocery Store
- Are Ritz Crackers Healthy? Dietitian Review
- Low-Sodium Crackers You Can Find at the Grocery Store
- Are Wheat Thins Healthy? Dietitian Review
- 14 Best Crackers for Diabetics
Sources:
- List of Permitted Food Enzymes, Health Canada (2023).
- Mehrdad Mohammadi, Alaleh Zoghi, Mohammad Hossein Azizi, “Effect of Xylanase and Pentosanase Enzymes on Dough Rheological Properties and Quality of Baguette Bread”, Journal of Food Quality, vol. 2022, Article ID 2910821, 9 pages, 2022. https://doi.org/10.1155/2022/2910821
- Sodium Bicarbonate, Health Canada, 2023
