Saltine Crackers vs Green Peas
Side-by-side macro comparison. Saltine Crackers vs Green Peas per their standard serving sizes.
Saltine Crackers
per 5 crackers (15g)
Macro Comparison Table
| Macro | Saltine Crackers | Green Peas | Difference |
|---|---|---|---|
| Calories | 65 cal | 117 cal | -44% Saltine |
| Protein | 1.4g | 8g | -82% Saltine |
| Carbs | 11g | 21g | -48% 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. Green Peas delivers 117 calories with 8g protein, 21g carbs, and 0.4g fat. The most meaningful difference: Saltine Crackers saves 52 calories per serving — meaningful over a week of meals. For protein density per calorie, Green Peas wins at 27% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Saltine Crackers gives you 52 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 Peas delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Green Peas brings 117 calories — useful when you're chasing a surplus and struggling to eat enough. Green Peas delivers 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
Saltine Crackers fits cleanly into keto with only 11g carbs. Green Peas at 21g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Saltine Crackers or Green Peas?
Green Peas has more protein: 8g vs 1.4g per serving. That's a difference of 6.6g.
Which has fewer calories, Saltine Crackers or Green Peas?
Saltine Crackers has 65 calories per serving vs 117 calories in Green Peas — a difference of 52 calories.
Is Saltine Crackers or Green Peas better for keto?
Saltine Crackers is the better keto choice at 11g carbs per serving vs 21g carbs in Green Peas.
Is Saltine Crackers or Green Peas better for weight loss?
For weight loss, Saltine Crackers gives you more calorie flexibility (52 cal less per serving). For preserving muscle during a deficit, Green Peas delivers more protein per calorie. Most people on cuts benefit from Green Peas.
Which Is Better for Your Goal?
🔥 Weight Loss
Green Peas
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Green Peas
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:
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Other ways Saltine Crackers and Green Peas stack up:
Full Saltine Crackers guide • Full Green Peas guide • All comparisons