Saltine Crackers vs Oatly Oat Milk
Side-by-side macro comparison. Saltine Crackers vs Oatly Oat Milk per their standard serving sizes.
Saltine Crackers
per 5 crackers (15g)
Macro Comparison Table
| Macro | Saltine Crackers | Oatly Oat Milk | Difference |
|---|---|---|---|
| Calories | 65 cal | 120 cal | -46% Saltine |
| Protein | 1.4g | 3g | -53% Saltine |
| Carbs | 11g | 16g | -31% Saltine |
| Fat | 1.7g | 1g | +70% 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. Oatly Oat Milk delivers 120 calories with 3g protein, 16g carbs, and 1g fat. The most meaningful difference: Saltine Crackers saves 55 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 55 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), Oatly Oat Milk delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Oatly Oat Milk brings 120 calories — useful when you're chasing a surplus and struggling to eat enough. Oatly Oat Milk 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. Oatly Oat Milk at 16g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Saltine Crackers or Oatly Oat Milk?
Oatly Oat Milk has more protein: 3g vs 1.4g per serving. That's a difference of 1.6g.
Which has fewer calories, Saltine Crackers or Oatly Oat Milk?
Saltine Crackers has 65 calories per serving vs 120 calories in Oatly Oat Milk — a difference of 55 calories.
Is Saltine Crackers or Oatly Oat Milk better for keto?
Saltine Crackers is the better keto choice at 11g carbs per serving vs 16g carbs in Oatly Oat Milk.
Is Saltine Crackers or Oatly Oat Milk better for weight loss?
For weight loss, Saltine Crackers gives you more calorie flexibility (55 cal less per serving). For preserving muscle during a deficit, Oatly Oat Milk delivers more protein per calorie. Most people on cuts benefit from Oatly Oat Milk.
Which Is Better for Your Goal?
🔥 Weight Loss
Oatly Oat Milk
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Oatly Oat Milk
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 Saltine Crackers and Oatly Oat Milk stack up:
Full Saltine Crackers guide • Full Oatly Oat Milk guide • All comparisons