12 Healthy Store-Bought Cracker Brands, According to Nutritionists

Need a crunchy vessel for Swiss and tuna? Use this guide when you're shopping for wholesome crackers.
plain crackers

Crackers can seem so innocent. You crumble them into soup, nibble on them with ginger ale when you're sick, or top 'em with cheese when sipping a little vino. But when it comes to wholesome ingredients and reasonable nutritional information, healthy crackers can seem nowhere in sight.

That's because many store-bought crackers are made with refined grains, lack fiber, and are high in sodium. But that shouldn't deter you from including these snacks in your diet.

"Crackers can be a great way to get a serving of whole grains into the diet," says dietitian Jenna Appel, MS, RD, LDN, CPT, and owner of Appel Nutrition.

Plus, crackers can be a part of a healthy diet by encouraging you to eat other healthy foods as toppings, such as peanut butter, cheese, olives, smoked salmon, and hummus. Of course, with most nutrition advice, moderation is key: "Be mindful of your cracker toppings as what you consume with your crackers can lead to excess calorie, fat, or sodium consumption," says Appel.

We know that finding healthy crackers in the snack aisle can be hit or miss. Which is why we asked dietitian nutritionists for their advice on how they pick the healthiest crackers.

How to choose healthy crackers.

When buying crackers, there are a few things you need to consider to ensure you're buying the best.

  • Make sure "whole grain" is the first ingredient: "You want to make sure that they are 100% whole grain crackers. The first ingredient should be 100% whole grain flour," says registered dietitian Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Smart Healthy Living.
  • Look for crackers with at least 3 grams of fiber. "Another thing to strive for in a healthy cracker is fiber. Look on the nutrition label of your crackers. Strive to search for crackers that have the most fiber compared to other brands. Some of the crackers in the grocery store may only have 3 grams per serving," Kostro Miller says.
  • Beware of high sodium levels. "When possible, try to choose crackers that have less sodium, because controlling your sodium intake is important for everyone," Kostro Miller says.
  • There should be little or no added sugar. Most Americans are already consuming a high-sugar diet. You want to make sure that savory crackers aren't taking on to your daily limit of added sugar. "A little added honey is alright, but it's usually best to avoid high fructose corn syrup or crackers with more than one type of sugar. If you're looking for a healthy cracker choice, keep the added sugar in check: no more than 1-2 grams of sugar per serving is best," says dietitian Caitlin Self, MS, CNS, LDN.

The 12 healthiest store-bought crackers you can buy.

This list of healthy crackers will help you decipher which of the biggest players to choose from when you're at your grocery store.

1. Best Overall: Nabisco Triscuit Baked Whole Grain Wheat Original

6 crackers, 28 g: 120 calories, 4 g fat (0 g saturated fat), 180 mg sodium, 20 g carbs (3 g fiber, 0 g sugar), 3 g protein

You can't beat the purity of this recipe: whole wheat, oil, and salt. Period. It's what led to many dietitians recommending Triscuit as one of the healthiest crackers you can buy. "I recommend Triscuit crackers because they offer lots of different bold flavors," says Kostro Miller. "Even their flavored crackers like the cracked pepper and olive oil only has 140 milligrams of sodium per serving. Their other flavors as well are very satisfying, and whole-grain wheat tends to be the first ingredient!"

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2. Best Seeded: Mary's Gone Crackers

Mary's gone crackers super seed everything

12 crackers, 30g: 150 calories, 7 g fat (1 g saturated fat), 220 mg sodium, 18 g carbs (3 g fiber, 0 g sugar), 3 g protein

For a crispbread-like texture in cracker form, Mary's Gone Crackers are a classic. You'll almost always see Mary's Gone Crackers on lists of the healthiest crackers because they taste great, are made with simple ingredients, and check a lot of dietary boxes: gluten-free, organic, vegan, and non-GMO. Dietitian Rachel Fine, MS, RD, CSSD, CDN, owner of To The Pointe Nutrition says these crackers "are another favorite high-fiber option with a mix of fibrous grains and seeds."

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3. Best for Weight Loss: GG Scandinavian Fiber Crispbread, Oat Bran

gg scandinavian crispbread oat bran

1 crispbread, 8 g: 30 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 6 g carbs (4 g fiber, 0 g sugar), 1 g protein

When registered dietitian Brocha Soloff, BS, RD, CDN of iHeartHealth is looking for healthy crackers, she looks for the least ingredients, lowest net carb, and highest fiber: a triple threat for weight loss. Her favorite cracker for health and weight management is this one from Norwegian crispbread company, GG's. Snack on two of these crispbreads and you'll get a third of your daily value of fiber in! This Scandinavian snack packs in zero sodium and just two nutrient-dense ingredients—wheat bran and oat bran—for a truly wholesome eat. "Crackers can and should be part of a healthy diet. In fact, they're [much] better than most bread for weight management," Soloff says.

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4. Best Tasting: Back to Nature Spinach & Roasted Garlic Crackers

back to nature spinach garlic crackers

20 crackers, 30 g: 130 calories, 4 g fat (0 g saturated fat), 190 mg sodium, 22 g carbs (2 g fiber, 1 g sugar), 2 g protein

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.

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5. Best Gluten-Free: CrunchMaster Multi-Grain Sea Salt

crunchmaster multigrain crackers

16 crackers, 20 g: 120 calories, 3 g fat (0 g saturated fat), 140 mg sodium, 24 g carbs (3 g fiber, 1 g sugar), 2 g protein

This pick packs in a whole lot of crunch and wholesome ingredients. It's baked with brown rice flour, oat fiber, sesame seeds, quinoa, millet, and flaxseed. And if you're looking for a cracker to munch on instead of chips, Crunchmaster makes a great option. "If you're looking to do some snacking for the purpose of snacking, [Crunchmaster's Multi-grain Crackers] are great options because they're low calorie so you can eat more of them. Plus the texture is so crisp it feels satisfying to chomp down on these!" says Lindsey Herr, RDN, LDN, of Your Dietitian Friend.

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6. Best Low-Carb: Cali'Flour FoodsCauliflower Thins, Classic

cali flour foods crackers

6 crackers, 14 g: 90 calories, 7 g fat (1 g saturated fat), 50 mg sodium, 2 g carbs (2 g fiber, 0 g sugar), 5 g protein

If you're on a low-carb or keto diet, these cauliflower-based crackers are your best bet. They're low in sodium and get their protein punch from almonds and egg whites.

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7. Best Made-with-Veggies: From The Ground Up Cauliflower Crackers

from the ground up cauliflower crackers

40 crackers, 28 g: 100 calories, 2.5 g fat (1 g saturated fat), 280 mg sodium, 18 g carbs (2 g fiber, 2 g sugar), 2 g protein

These babies are baked with cauliflower flour, lentil flour, and a veggie blend. One serving packs in 10 percent of your daily value of vitamins A, E, B6, B1 D, and C.

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8. Best Paleo Cracker: Simple Mills Rosemary & Sea Salt Almond Flour Crackers

simple mills rosemary sea salt crackers

17 crackers, 30 g: 150 calories, 8 g fat (0.5 g saturated fat), 180 mg sodium, 17 g carbs (2 g fiber, <1 g sugar), 3 g protein

The first ingredient in this gluten-free box is a nut and seed flour blend concocted with almonds, sunflower seeds, and flax seeds—so you know a big chunk of the eight grams of fat in each serving comes from heart-healthy omega-3s and vitamin E. "Simple Mills crackers are a great option for those with allergies as they are made with almond flour, rather than wheat flour," says Fine.

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9. Best Multi-Grain: Ozery Bakery Lavash Crackers, Multi-Grain and Seeds

ozery bakery lavash crackers

per 4 crackers, 26 g: 90 calories, 3 g fat (0.4 g saturated fat), 110 mg sodium, 13 g carbs (2 g fiber, 2 g sugar), 3 g protein

The cracked wheat, rye, flax seeds, millet meal, and other whole grains and seeds make this hearty cracker a solid source of fiber and protein. We like that Ozery Bakery keeps the sugar and sodium contents low. Pair it with your favorite hummus for a mid-afternoon pick-me-up.

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10. Best High-Fiber Cracker: Wasa Crispbread Fiber

2 crispbreads, 20 g: 60 calories, 1 g fat (0 g saturated fat), 90 mg sodium, 14 g carbs (5 g fiber, 0 g sugar), 3 g protein

"These crackers are low in calories and pack in a good amount of dietary fiber to keep you feeling full. Due to the size and shape of these crackers, you can use them as an alternative to bread giving you a satisfying crunch!" says Appel. The wheat germ, bran, and whole-grain rye in these crackers really amp up the fiber content here, while the sesame seeds add in healthy fat. While Wasa is our favorite high-fiber cracker, it can also be used for weight loss. Soloff also recommends Wasa for clients who don't like the graininess of GG's.

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11. Best for Kids: Annie's Whole Wheat Bunnies

annies whole wheat bunnies crackers

51 pieces, 30 g: 140 calories, 6 g fat (0.5 g saturated fat), 250 mg sodium, 19 g carbs (2 g fiber, 0 g sugar), 3 g protein

If you're looking for a healthy cracker for kids, Annie's has your answer. "Annie's Whole Wheat Bunnies are excellent whole grain snacks for kids. I give them to my 5-year-old son. They taste great and packed with nutrients and fiber!" says registered dietitian nutritionist Sandra Murray Gultry, MS, RDN, LDN, CSOWM and owner of It's All About Choices. This wholesome Annie's pick packs in organic whole wheat flour, sunflower oil, and a bit of real cheddar for a subtle flavor. You'll find zero artificial preservatives in this box.

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12. Best Gourmet: Rustic Bakery Handmade Sourdough Flatbread

Rustic bakery sourdough flatbread crackers

1 ounce (28 g): 80 calories, 2 g fat (0.5 g saturated fat), 200 mg sodium, 14 g carbs (0 g fiber, 1 g sugar), 2 g protein

Although it doesn't meet our fiber requirements, Rustic Bakery is a dietitian-approved cracker when you're whipping up a fancy cheese plate. "Hands down the best store-bought crackers are from Rustic Bakery. The sourdough option is my favorite because the baking involves fermentation, which attracts yeast and bacteria. These live organisms digest the complex starches in the dough. The length of time that the dough ferments is directly related to the break-down of gluten in a process called hydrolysis," says Laura Lagano, MD, RDN, CDN, integrative & functional nutritionist with an in-person & virtual private practice. Lagano notes that fermented crackers like this can be helpful for people who are sensitive to gluten, but they're still not best for individuals with Celiac disease.

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The worst crackers for your health.

Most of the crackers that didn't meet our healthy cracker criteria fell on the worst list because they're made with refined grains, lack fiber, are high in sodium, or contain added sugars.

1. Worst: Nabisco Wheat Thins Original

wheat thins

PER 16 CRACKERS, 31 G: 140 calories, 5 g fat (0 g saturated fat), 230 mg sodium, 22 g carbs (3 g fiber, 5 g sugar), 2 g protein

Wheat Thins contain a decent fiber and protein content, but the five grams of sugar per serving is simply unnecessary.

RELATED: 150+ recipe ideas that get you lean for life.

2. Worst: Carr's Table Water Crackers

4 crackers, 14 g: 60 calories, 1 g fat (0 g saturated), 80 mg sodium, 10 g carbs (<1 g fiber, 0 g sugar), 1 g protein

White crackers don't have much nutritional value, it's true, but plain crackers are a lifesaver for when you're sick or just want something to pair a slice of Swiss with.

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3. Worst: Keebler Club Crackers, Original

PER 4 PIECES: 70 calories, 3 g fat (0 g saturated fat), 125 mg sodium, 9 g carbs (0 g fiber, 1 g sugar), 0 g protein

Definitely plain, but not so great. These Keebler Club Crackers pack in sugar and salt without any fiber or protein.

4. Worst: Ritz Roasted Vegetable

ritz roasted vegetable crackers

PER 5 CRACKERS, 16 G: 80 calories, 3 g fat (1 g saturated fat), 150 mg sodium, 10 g carbs (0 g fiber, 1 g sugar), 1 g protein

While this recipe contains dehydrated vegetables, the main ingredient is still refined flour. Plus, it packs in hydrogenated oils and high-fructose corn syrup, one of the unhealthiest foods on the planet.

5. Worst: Ritz Bits, Cheese

ritz bits cheese crackers

PER 13 PIECES, 31 G: 160 calories, 9 g fat (3 g saturated fat), 160 mg sodium, 18 g carbs (0 g fiber, 4 g sugar), 2 g protein

Soiled with sugar and partially hydrogenated cottonseed oil—you can definitely find a better cracker to nosh on.

6. Worst: Cheez-It Original

cheez it

PER 27 CRACKERS, 30 G: 150 calories, 8 g fat (2 g saturated fat), 230 mg sodium, 17 g carbs (<1 g fiber, 0 g sugar), 3 g protein

Cheez-Its' lack of fiber won't prevent your hunger from soaring minutes after you nosh on these savory bits.

7. Worst: Keebler Club Crackers, Multigrain

PER 4 CRACKERS, 14 G: 60 calories, 2.5 g fat (0 g saturated fat), 140 mg sodium, 10 g carbs (0 g fiber, 2 g sugar), <1 g protein

While it's marketed as a plain, multi-grain cracker, you'll find more sugar than fiber in this deceitful pick.

8. Worst: Keebler Town House Flatbread Crisps Sea Salt & Olive Oil

townhouse flatbread crisps sea salt olive oil

PER 8 CRACKERS, 15 G: 70 calories, 2 g fat (0 g saturated fat), 140 mg sodium, 11 g carbs (<1 g fiber, <1 g sugar), 1 g protein

The 4 grams of fat here come from inflammatory soybean oil. Hard pass.

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Olivia Tarantino
Olivia Tarantino is a senior editor of Eat This, Not That!, specializing in nutrition, health, and food product coverage. Read more