Not Keto
Saltine Crackers
10.70g net carbs per 5 crackers
Crisp and salty, five of these run 10.7 g net carbs, which eats up most of a strict keto day in a few quick bites. Skip them and reach for a seed cracker or a slice of cheese when you want crunch.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 53% of your 20g daily budget.
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Good to Know
Standard brands like Premium and Zesta are built almost entirely from enriched wheat flour, which means the carbs hit fast and the 0.4 g of fiber does nothing to soften the blow. Portion creep is the real trap here, since 5 crackers is a tiny serving and most people eat two or three times that with soup or dips. If you want a crunchy stand-in, look at almond flour crackers or pork rind crisps, which carry a fraction of the net carbs per serving.
Is Saltine Crackers Keto? The Full Answer
Saltine Crackers contains 10.70g net carbs per 5 crackers (11.10g total carbs minus 0.40g fiber). Crisp and salty, five of these run 10.7 g net carbs, which eats up most of a strict keto day in a few quick bites. Skip them and reach for a seed cracker or a slice of cheese when you want crunch.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 53% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Five of these little crackers cost you 10.7 g net carbs, mostly from refined flour, so swap them for something sturdier. Flackers (flax seed crackers) make a great base for cheese or tuna, landing near 1 g net carbs per serving thanks to all that fiber. Want the same salty crunch? Pork rinds (try Epic or 4505) bring zero net carbs and hold up well for scooping dips. Whisps cheese crackers are another easy pick, with about 1 g net carbs per serving and a satisfying snap that beats anything saltine-shaped.
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