How to Pick a Healthy Cracker
On February 25, 2026 By newsroom Topic: Food Guide
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!
