Beets vs Saltine Crackers
Side-by-side macro comparison. Beets vs Saltine Crackers per their standard serving sizes.
Saltine Crackers
per 5 crackers (15g)
Macro Comparison Table
| Macro | Beets | Saltine Crackers | Difference |
|---|---|---|---|
| Calories | 59 cal | 65 cal | -9% Beets |
| Protein | 2.2g | 1.4g | +57% Beets |
| Carbs | 13g | 11g | +18% Beets |
| Fat | 0.2g | 1.7g | -88% Beets |
Differences shown relative to Beets. Positive = Beets has more.
Quick Take
Beets delivers 59 calories per serving with 2.2g protein, 13g carbs, and 0.2g fat. Saltine Crackers delivers 65 calories with 1.4g protein, 11g carbs, and 1.7g fat. The most meaningful difference: they're within 6 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, Beets gives you 6 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), Beets 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. Beets delivers 2.2g 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. Beets at 13g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Beets or Saltine Crackers?
Beets has more protein: 2.2g vs 1.4g per serving. That's a difference of 0.8000000000000003g.
Which has fewer calories, Beets or Saltine Crackers?
Beets has 59 calories per serving vs 65 calories in Saltine Crackers — a difference of 6 calories.
Is Beets or Saltine Crackers better for keto?
Saltine Crackers is the better keto choice at 11g carbs per serving vs 13g carbs in Beets.
Is Beets or Saltine Crackers better for weight loss?
For weight loss, Beets gives you more calorie flexibility (6 cal less per serving). For preserving muscle during a deficit, Beets delivers more protein per calorie. Most people on cuts benefit from Beets.
Which Is Better for Your Goal?
🔥 Weight Loss
Beets
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Beets
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 Beets and Saltine Crackers stack up:
Full Beets guide • Full Saltine Crackers guide • All comparisons