Saltine Crackers
Refined flour with almost no fiber or protein digests fast and raises glucose.
FatTonic Facts
Saltine Crackers · per serving 5 crackers (15g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 0 | 0.0 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 74 | |
| Carbs (g) | 11 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 172746 (Crackers, saltines (includes oyster, soda, soup)), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 15 g): carbs 74.1, sugar 1.3, fiber 2.8, protein 9.5, fat 8.6 g.
What this means for fat-burning
Why this score: processing (ultra-processed) set it, −24.0 points. Source: USDA FoodData Central, FDC 172746.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Saltine Crackers scores 59, rated Moderate. It scores higher than 33% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does saltine crackers spike insulin?
Glycemic load 8 for 5 crackers (15g); FatTonic Score 59/100 — it is neutral for fat-burning.
Is saltine crackers good for fat loss?
Moderate (59/100): saltine crackers is neutral for fat-burning.