Cheerios vs Saltine Crackers
Side-by-side macro comparison. Cheerios vs Saltine Crackers per their standard serving sizes.
Saltine Crackers
per 5 crackers (15g)
Macro Comparison Table
| Macro | Cheerios | Saltine Crackers | Difference |
|---|---|---|---|
| Calories | 100 cal | 65 cal | +54% Cheerios |
| Protein | 3g | 1.4g | +114% Cheerios |
| Carbs | 20g | 11g | +82% Cheerios |
| Fat | 2g | 1.7g | +18% Cheerios |
Differences shown relative to Cheerios. Positive = Cheerios has more.
Quick Take
Cheerios delivers 100 calories per serving with 3g protein, 20g carbs, and 2g fat. Saltine Crackers delivers 65 calories with 1.4g protein, 11g carbs, and 1.7g fat. The most meaningful difference: Saltine Crackers saves 35 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, Saltine Crackers gives you 35 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), Cheerios delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Cheerios brings 100 calories — useful when you're chasing a surplus and struggling to eat enough. Cheerios delivers 3g 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. Cheerios at 20g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Cheerios or Saltine Crackers?
Cheerios has more protein: 3g vs 1.4g per serving. That's a difference of 1.6g.
Which has fewer calories, Cheerios or Saltine Crackers?
Saltine Crackers has 65 calories per serving vs 100 calories in Cheerios — a difference of 35 calories.
Is Cheerios or Saltine Crackers better for keto?
Saltine Crackers is the better keto choice at 11g carbs per serving vs 20g carbs in Cheerios.
Is Cheerios or Saltine Crackers better for weight loss?
For weight loss, Saltine Crackers gives you more calorie flexibility (35 cal less per serving). For preserving muscle during a deficit, Cheerios delivers more protein per calorie. Most people on cuts benefit from Cheerios.
Which Is Better for Your Goal?
🔥 Weight Loss
Cheerios
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Cheerios
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Cheerios and Saltine Crackers stack up:
Full Cheerios guide • Full Saltine Crackers guide • All comparisons