Saltine Crackers vs Kiwi
Side-by-side macro comparison. Saltine Crackers vs Kiwi per their standard serving sizes.
Saltine Crackers
per 5 crackers (15g)
Macro Comparison Table
| Macro | Saltine Crackers | Kiwi | Difference |
|---|---|---|---|
| Calories | 65 cal | 46 cal | +41% Saltine |
| Protein | 1.4g | 0.9g | +56% Saltine |
| Carbs | 11g | 11g | 0% Saltine |
| Fat | 1.7g | 0.4g | +325% 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. Kiwi delivers 46 calories with 0.9g protein, 11g carbs, and 0.4g fat. The most meaningful difference: they're within 19 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, Kiwi gives you 19 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), Saltine Crackers 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
Kiwi fits cleanly into keto with only 11g carbs. Saltine Crackers at 11g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Saltine Crackers or Kiwi?
Saltine Crackers has more protein: 1.4g vs 0.9g per serving. That's a difference of 0.4999999999999999g.
Which has fewer calories, Saltine Crackers or Kiwi?
Kiwi has 46 calories per serving vs 65 calories in Saltine Crackers — a difference of 19 calories.
Is Saltine Crackers or Kiwi better for keto?
Kiwi is the better keto choice at 11g carbs per serving vs 11g carbs in Saltine Crackers.
Is Saltine Crackers or Kiwi better for weight loss?
For weight loss, Kiwi gives you more calorie flexibility (19 cal less per serving). For preserving muscle during a deficit, Saltine Crackers delivers more protein per calorie. Most people on cuts benefit from Saltine Crackers.
Which Is Better for Your Goal?
🔥 Weight Loss
Kiwi
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
tie
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 Kiwi stack up:
Full Saltine Crackers guide • Full Kiwi guide • All comparisons