Cantaloupe vs Saltine Crackers
Side-by-side macro comparison. Cantaloupe vs Saltine Crackers per their standard serving sizes.
Saltine Crackers
per 5 crackers (15g)
Macro Comparison Table
| Macro | Cantaloupe | Saltine Crackers | Difference |
|---|---|---|---|
| Calories | 54 cal | 65 cal | -17% Cantaloupe |
| Protein | 1.3g | 1.4g | -7% Cantaloupe |
| Carbs | 13g | 11g | +18% Cantaloupe |
| Fat | 0.3g | 1.7g | -82% Cantaloupe |
Differences shown relative to Cantaloupe. Positive = Cantaloupe has more.
Quick Take
Cantaloupe delivers 54 calories per serving with 1.3g protein, 13g carbs, and 0.3g fat. Saltine Crackers delivers 65 calories with 1.4g protein, 11g carbs, and 1.7g fat. The most meaningful difference: they're within 11 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Cantaloupe gives you 11 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), Cantaloupe 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
Saltine Crackers fits cleanly into keto with only 11g carbs. Cantaloupe at 13g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Cantaloupe or Saltine Crackers?
Saltine Crackers has more protein: 1.4g vs 1.3g per serving. That's a difference of 0.09999999999999987g.
Which has fewer calories, Cantaloupe or Saltine Crackers?
Cantaloupe has 54 calories per serving vs 65 calories in Saltine Crackers — a difference of 11 calories.
Is Cantaloupe or Saltine Crackers better for keto?
Saltine Crackers is the better keto choice at 11g carbs per serving vs 13g carbs in Cantaloupe.
Is Cantaloupe or Saltine Crackers better for weight loss?
For weight loss, Cantaloupe gives you more calorie flexibility (11 cal less per serving). For preserving muscle during a deficit, Cantaloupe delivers more protein per calorie. Most people on cuts benefit from Cantaloupe.
Which Is Better for Your Goal?
🔥 Weight Loss
Cantaloupe
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
Saltine Crackers
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
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Other ways Cantaloupe and Saltine Crackers stack up:
Full Cantaloupe guide • Full Saltine Crackers guide • All comparisons