Crackers vs Teriyaki Sauce
Side-by-side macro comparison. Crackers vs Teriyaki Sauce per their standard serving sizes.
Macro Comparison Table
| Macro | Crackers | Teriyaki Sauce | Difference |
|---|---|---|---|
| Calories | 79 cal | 16 cal | +394% Crackers |
| Protein | 1g | 1.1g | -9% Crackers |
| Carbs | 10g | 2.9g | +245% Crackers |
| Fat | 3.5g | 0g | 0% Crackers |
Differences shown relative to Crackers. Positive = Crackers has more.
Quick Take
Crackers delivers 79 calories per serving with 1g protein, 10g carbs, and 3.5g fat. Teriyaki Sauce delivers 16 calories with 1.1g protein, 2.9g carbs, and 0g fat. The most meaningful difference: Teriyaki Sauce saves 63 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, Teriyaki Sauce gives you 63 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), Teriyaki Sauce delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Crackers brings 79 calories — useful when you're chasing a surplus and struggling to eat enough. Teriyaki Sauce delivers 1.1g 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
Teriyaki Sauce fits cleanly into keto with only 2.9g carbs. Crackers at 10g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Crackers or Teriyaki Sauce?
Teriyaki Sauce has more protein: 1.1g vs 1g per serving. That's a difference of 0.10000000000000009g.
Which has fewer calories, Crackers or Teriyaki Sauce?
Teriyaki Sauce has 16 calories per serving vs 79 calories in Crackers — a difference of 63 calories.
Is Crackers or Teriyaki Sauce better for keto?
Teriyaki Sauce is the better keto choice at 2.9g carbs per serving vs 10g carbs in Crackers.
Is Crackers or Teriyaki Sauce better for weight loss?
For weight loss, Teriyaki Sauce gives you more calorie flexibility (63 cal less per serving). For preserving muscle during a deficit, Teriyaki Sauce delivers more protein per calorie. Most people on cuts benefit from Teriyaki Sauce.
Which Is Better for Your Goal?
🔥 Weight Loss
Teriyaki Sauce
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Teriyaki Sauce
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Teriyaki Sauce
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 Crackers and Teriyaki Sauce stack up:
Full Crackers guide • Full Teriyaki Sauce guide • All comparisons