Cabbage vs Saltine Crackers
Side-by-side macro comparison. Cabbage vs Saltine Crackers per their standard serving sizes.
Saltine Crackers
per 5 crackers (15g)
Macro Comparison Table
| Macro | Cabbage | Saltine Crackers | Difference |
|---|---|---|---|
| Calories | 22 cal | 65 cal | -66% Cabbage |
| Protein | 1.1g | 1.4g | -21% Cabbage |
| Carbs | 5g | 11g | -55% Cabbage |
| Fat | 0.1g | 1.7g | -94% Cabbage |
Differences shown relative to Cabbage. Positive = Cabbage has more.
Quick Take
Cabbage delivers 22 calories per serving with 1.1g protein, 5g carbs, and 0.1g fat. Saltine Crackers delivers 65 calories with 1.4g protein, 11g carbs, and 1.7g fat. The most meaningful difference: Cabbage saves 43 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cabbage gives you 43 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Cabbage delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Saltine Crackers brings 65 calories — useful when you're chasing a surplus and struggling to eat enough. Saltine Crackers delivers 1.4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Cabbage fits cleanly into keto with only 5g carbs. Saltine Crackers at 11g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Cabbage or Saltine Crackers?
Saltine Crackers has more protein: 1.4g vs 1.1g per serving. That's a difference of 0.2999999999999998g.
Which has fewer calories, Cabbage or Saltine Crackers?
Cabbage has 22 calories per serving vs 65 calories in Saltine Crackers — a difference of 43 calories.
Is Cabbage or Saltine Crackers better for keto?
Cabbage is the better keto choice at 5g carbs per serving vs 11g carbs in Saltine Crackers.
Is Cabbage or Saltine Crackers better for weight loss?
For weight loss, Cabbage gives you more calorie flexibility (43 cal less per serving). For preserving muscle during a deficit, Cabbage delivers more protein per calorie. Most people on cuts benefit from Cabbage.
Which Is Better for Your Goal?
🔥 Weight Loss
Cabbage
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Saltine Crackers
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Cabbage
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Cabbage and Saltine Crackers stack up:
Full Cabbage guide • Full Saltine Crackers guide • All comparisons