Saltine Crackers vs Green Beans
Side-by-side macro comparison. Saltine Crackers vs Green Beans per their standard serving sizes.
Saltine Crackers
per 5 crackers (15g)
Macro Comparison Table
| Macro | Saltine Crackers | Green Beans | Difference |
|---|---|---|---|
| Calories | 65 cal | 31 cal | +110% Saltine |
| Protein | 1.4g | 1.8g | -22% Saltine |
| Carbs | 11g | 7g | +57% Saltine |
| Fat | 1.7g | 0.1g | +1600% Saltine |
Differences shown relative to Saltine Crackers. Positive = Saltine Crackers has more.
Quick Take
Saltine Crackers delivers 65 calories per serving with 1.4g protein, 11g carbs, and 1.7g fat. Green Beans delivers 31 calories with 1.8g protein, 7g carbs, and 0.1g fat. The most meaningful difference: Green Beans saves 34 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, Green Beans gives you 34 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), Green Beans 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. Green Beans delivers 1.8g 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
Green Beans fits cleanly into keto with only 7g carbs. Saltine Crackers at 11g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Saltine Crackers or Green Beans?
Green Beans has more protein: 1.8g vs 1.4g per serving. That's a difference of 0.40000000000000013g.
Which has fewer calories, Saltine Crackers or Green Beans?
Green Beans has 31 calories per serving vs 65 calories in Saltine Crackers — a difference of 34 calories.
Is Saltine Crackers or Green Beans better for keto?
Green Beans is the better keto choice at 7g carbs per serving vs 11g carbs in Saltine Crackers.
Is Saltine Crackers or Green Beans better for weight loss?
For weight loss, Green Beans gives you more calorie flexibility (34 cal less per serving). For preserving muscle during a deficit, Green Beans delivers more protein per calorie. Most people on cuts benefit from Green Beans.
Which Is Better for Your Goal?
🔥 Weight Loss
Green Beans
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Green Beans
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Green Beans
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 Saltine Crackers and Green Beans stack up:
Full Saltine Crackers guide • Full Green Beans guide • All comparisons