Best & Worst

The Best & Worst Popular Supermarket Crackers

They seem so innocent...

Best & Worst

The Best & Worst Popular Supermarket Crackers

They seem so innocent...

Crackers can seem so innocent. You crumble them into soup, nibble on them with ginger ale when you’re sick, and top ‘em with cheese when sipping a little vino. But when it comes to wholesome ingredients and reasonable nutritional information that won’t widen your waistline, the thin slivers you choose from the snack aisle can be hit or miss. That’s why we’ve shared the Eat This, Not That! Selection of popular supermarket crackers, courtesy of our brand-new book, Eat This, Not That! When You’re Expecting. And although you won’t see some of the industry’s absolute best healthy cracker choices (like Mary’s Gone Crackers) because they’re not as mainstream, this list will help you decipher which of the biggest players to choose from when you’re at your typical grocery store.

First, The Best


Eat This: Nabisco Triscuit Baked Whole Grain Wheat Original

Serving size: (6 crackers, 28 g)
Nutrition: 120 calories, 2.5 g fat (0.5 g saturated), 160 mg sodium, 20 g carbohydrates, 3 g fiber

You can’t beat the purity of this recipe: whole wheat, oil, and salt. Period. Buy it now!

Eat This: Kellogg’s Special K Sea Salt Cracker Chips

Serving size: (28 crackers, 30 g)
Nutrition: 120 calories, 4 g fat (0 g saturated), 220 mg sodium, 21 g carbohydrates, 3 g fiber

Potato starch is used to bolster this cracker chip’s fiber content .Buy it now!

Related: 30 High Fiber Foods That Should Be In Your Diet

Eat This: Special K Multi-Grain Crackers

Serving size: (24 crackers, 30 g)
Nutrition: 120 calories, 3 g fat (0 g saturated), 170 mg sodium, 23 g carbohydrates, 3 g fiber

This is as few calories as you can reasonably expect in a serving of whole-grain crackers. Buy it now!

Eat This: Wasa Crispbread Fiber

Serving size: (2 crispbreads, 20 g)
Nutrition: 60 calories, 1 g fat (0 g saturated), 90 mg sodium, 14 g carbohydrates, 5 g fiber

The wheat germ, bran, and whole grain rye in these crackers really amp up the fiber content here. Buy it now!

Eat This: Annie’s Cheddar Squares

Serving size: (27 pieces, 30 g)
Nutrition: 150 calories, 7 g fat (0.5 g saturated), 250 mg sodium, 19 g carbohydrates, 1 g fiber

A touch of fiber and real cheese save this cracker. Buy it now!

Eat This: Carr’s Table Water Crackers

Serving size: (4 crackers, 14 g)
Nutrition: 60 calories, 1 g fat (0 g saturated), 80 mg sodium, 10 g carbohydrates, < 1 g fiber

White crackers don’t have much nutritional value, it’s true, but plain crackers are a lifesaver for many women suffering from morning sickness—and these have half the fat of Keebler Club crackers. Buy it now!

Eat This: Back to Nature Spinach & Roasted Garlic Crackers

Serving size: (20 crackers, 30 g)
Nutrition: 130 calories, 4 g fat (0 g saturated), 190 mg sodium, 22 g carbohydrates, 2 g fiber

The first two ingredients here are unbleached wheat flour and whole grain wheat flour. Plus, there’s actually dried spinach in here, which helps boost your iron levels. Buy it now!

Speaking of, don’t miss The Best Iron Rich Foods—And Why You Need Them!

Now, The Worst


Not That! Keebler Club Crackers, Original

Serving size: (13 pieces, 30 g)
Nutrition: 130 calories, 4 g fat (0.5 g saturated), 230 mg sodium, 22 g carbohydrates, 3 g fiber

Definitely plain, but not so great.

Not That! Ritz Roasted Vegetable

Serving size: (5 crackers, 16 g)
Nutrition: 80 calories, 3 g fat (1 g saturated), 150 mg sodium, 10 g carbohydrates, 0 g fiber

As the name suggests, this box contains a handful of dehydrated vegetables. The problem is, the main ingredient is still refined flour, and it’s bogged down with hydrogenated oils and high-fructose corn syrup, one of the 50 Unhealthiest Foods on the Planet.

Not That! Nabisco Ritz Bits Sandwiches Cheese

Serving size: (13 pieces, 31 g)
Nutrition: 160 calories, 9 g fat (3 g saturated), 160 mg sodium, 18 g carbohydrates, 0 g fiber

Soiled with sugar and partially hydrogenated cottonseed oil.

Not That! Sunshine Cheez-It Original

Serving size: (27 crackers, 30 g)
Nutrition: 150 calories, 8 g fat (2 g saturated), 230 mg sodium, 17 g carbohydrates, < 1 g fiber

Cheez-Its’ lack of fiber prevents these crackers from having a meaningful impact on hunger. If you’re going to snack, do so smartly.

Not That! Keebler Club Crackers, Multigrain

Serving size: (4 crackers, 14 g)
Nutrition: 70 calories, 3 g fat (0 g saturated), 130 mg sodium, 9 g carbohydrates, 1 g fiber

If you’re looking for a plain cracker to calm your tummy, you can find one with a lot less fat than this! (And psst! Beware these 14 Sneaky Types of Food With Bogus Serving Sizes!)

Not That! Keebler Town House Flatbread Crisps Sea Salt & Olive Oil

Serving size: (16 crackers, 30 g)
Nutrition: 140 calories, 4 g fat (0 g saturated), 280 mg sodium, 22 g carbohydrates, < 1 g fiber

The 4 grams of fat here come from soybean oil.

Not That! Nabisco Wheat Thins Original

Serving size: (16 crackers, 31 g)
Nutrition: 140 calories, 5 g fat (1 g satur

Wheat Thins rely heavily on refined grains, which means less protein and fiber in each serving.