Crackers may look healthier these days with claims of whole grains, seeds, or dried fruit, but not all are equally nutritious. Here's what to look for when selecting a healthy cracker:

1. Not All Whole-Grain Crackers Are Equal

• Whole grains: Opt for 100% whole-grain crackers for more fiber.
• Added sugars and sodium: Be cautious of products like Wheat Thins (1 tsp of added sugar and 200 mg sodium per ounce).
• Healthier choice:
• Triscuit Hint of Sea Salt
• Serving size: 6 crackers.

2. Added Fruit Doesn’t Always Mean Healthier

• Toasted fruit crisps: Often made with white flour and high in added sugars (up to 1.5 tsp per serving).
• Better choice:
• Raincoast Crisps Oat and Cranberry
• Serving size: 4 crackers.

3. The Truth About Gluten-Free Crackers

• Ingredients: Avoid options made with tapioca or potato starch—they lack fiber and nutrients.
• Better ingredients: Look for nut flour or non-wheat whole grains like brown rice or corn.
• Healthier choice:
• CrunchMaster Multi-Grain Sea Salt
• Serving size: 15 crackers.

4. Seed-Based Crackers Are a Smart Choice

• Seeds: Choose crackers made primarily from flax, sunflower, or pumpkin seeds for healthy fats, fiber, and protein.
• Gluten-free bonus: Many seed-based crackers are naturally gluten-free.
• Healthier choice:
• Top Seedz 6 Seed Crackers
• Serving size: 6 crackers.

Quick Tips for Healthy Cracker Choices

• Check the label: Prioritize whole grains, minimal added sugars, and lower sodium.
• Look for functional ingredients: Seek crackers with fiber, healthy fats, and protein from seeds or whole grains.
• Skip the refined flours: Avoid crackers made mostly with white flour or starches.

Choose crackers that fuel your body, not just satisfy your crunch craving!

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