You also want to make sure the cracker that earns a place in your mouth has a little protein, adds Slayton, which will help you stay full. Types of rapidly digestible starch found crackers and snacks include: modified food starch, potato starch, tapioca starch, and cultured corn starch. Recommendation: It is best to avoid snacks that contains any added starch. Ritz Crackers Ingredients: enriched flour, soybean oil, sugar, partially hydrogenated cottonseed oil, salt, leavening, high fructose corn syrup, soy lecithin, malted barley flour, natural flavor. “Nut-Thins stand apart from the other crackers because they contain 400 milligrams of ALA omega-3s per serving," Sassos says. Simple Mills Almond Flour Sea Salt Crackers, 3-Pack, Triscuit Original Whole-Grain Wheat Crackers, LAIKI Black Rice and Sea Salt Crackers, 8-Pack, Blue Diamond Artisan Flax Seed Nut-Thins, 12-Pack, From The Ground Up Butternut Squash Crackers, 6-Pack, Crunchmaster Multi-Seed Chile Pasilla Crackers, Deputy director, Health Newsroom, Hearst Lifestyle Group. Plus, they have a cheesy flavor but are made with vegan ingredients.” Her only beef is that the sodium though is a bit higher than the other contenders on this list. Check out these other evaluations of popular foods and snacks! Though rich in whole grains, Crunchmaster crackers contain potato starch, a type of added starch. Ritz Crackers Ingredients: enriched flour, whole grain wheat flour, soybean oil, sugar, partially hydrogenated cottonseed oil, leavening, salt, high fructose corn syrup, soy lecithin. Reasons to avoid Honey Maid Graham crackers: Keebler Club Crackers Original Ingredients: enriched flour, soybean oil, sugar, high fructose corn syrup, leavening, corn syrup, soy lecithin. Reasons to avoid Ritz Bits Peanut Butter crackers: Nabisco Saltine Crackers Ingredients: enriched wheat flour, canola oil, palm oil, sea salt, malted barley flour, baking soda, yeast. “They taste like a healthy Dorito,” summed up one snacker. Happy snacking! Why would that be if there is only enriched flour in it? We almost always have organic Triscuits and Whole Food’s store brand Wheat Thins on hand. Foods and snacks rich in whole grains contain more fiber, which slows down the rate the body digests carbohydrates keeping you fuller longer. -Abby. Plus, they’re thick, so they “would be good with a dip or hummus,” said another. Thanks for your question! 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. “With four grams of protein and six grams of fiber per serving, these crackers are also a great base for a blood-sugar balancing snack.” "They are packed with all different types of seeds and have 5 grams of protein and 3 grams of fiber in the original variety—very satisfying, in my opinion.”, Is it a cracker? Hi Abby! “Try to choose an option that is high in fiber (3 grams or more per serving is ideal) but low in sodium (140 milligrams or less per serving) and minimal-to-no added sugar.”. Corn- 250gm. Because people’s tastes are so subjective—one person’s “just the right amount of salt” is another person’s “OMG too salty!”—we’re including the ones upon which most people commented favorably, and that no one thought tasted, as one tester commented about one sample, “like corrugated cardboard.” (Everybody’s a critic.). Honey Maid Graham Crackers Ingredients: enriched flour, graham flour, sugar, soybean and/or canola oil, honey, leavening, salt, soy lecithin, artificial flavor. Breton Multigrain Ingredients: Whole grains (whole wheat flour, wheat meal, purple wheat meal, rye meal, triticale meal, malted wheat meal, barley meal, spelt meal, amaranth, millet, quinoa, wild rice flour), wheat flour, coconut oil, canola oil, flax seeds, sugar, salt, barley malt syrup, wheat gluten, sesame seeds, sunflower seeds, whey powder, ammonium bicarbonate, yeast extract, baking soda, soya lecithin*, tocopherols, protease, pentosanase, natural flavor, spices. Contains sugar, high fructose corn syrup, and corn syrup, all types of added sugar, Contains sugar and high fructose corn syrup, types of added sugar, Contains hydrogenated cottonseed oil, an unhealthy type of fat, Contains sugar and dextrose, types of added sugar, Contains sugar, dextrose and corn syrup, types of added sugar, State of the Snack Food Industry, 2015, IRi Website (, Whole Grains and Fiber, American Heart Association Website (, Always Hungry? Stephanie, an award-winning journalist and New York Times bestselling author, has written and edited about health, fitness, and wellness for such publications as Good Housekeeping, Self, Glamour, Real Simple, Parenting, Cosmo and more. Is it a flatbread? Contains 8 grams of added sugar per serving. This is a great question. Have you ever tried Mary's Gone Crackers pretzels? I don't like cheese and not very many cracker type foods. Bottom line:  When selecting snacks for yourself and your family, look for foods that are rich in whole grains and fiber, do not contain excessive amounts of sodium, have minimal added sugar, and do not contain artificial preservatives or colors. I give them to my 5-year-old son. (6,7). Since serving size of the snacks ranged from 16 to 43 grams, all information below is for 30 gram servings. They don't taste like traditional pretzels, but they are a good, albeit salty, alternative. Home » Product Evaluations » Food » Healthy Crackers and Snacks, Posted on June 8, 2020 By: Author Meredith. Refined grains only contain the starchy component of a grain. In crackers and other snack foods, typical added sugars listed in the ingredients include sugar, corn syrup, high fructose corn syrup, malt syrup and dextrose. We may earn commission from links on this page, but we only recommend products we back. Here are a few possibilities for more healthful crunchy snack foods: Low Fat Kettle Crisps (110 calories, 1.5 grams fat, 0 g saturated fat, and 2 grams fiber per 1 ounce.) When you choose crackers for your family, try to select mostly whole grain crackers with minimal sodium and added sugar. (5)   Read more on the recommended daily intake of sodium and why you want to reduce your daily sodium intake. You may be able to find more information about this and similar content at, How To Use Fall’s Best Fruits And Vegetables, 30 Protein-Packed Breakfasts for All-Day Energy, The Best Vegan Protein Powders for Strong Muscles, Save $150 on This Super Powerful Vitamix Blender, 30 Best Meals to Enjoy When It’s Chilly Outside. Avoid Cheez It crackers because they have no whole grains. This is a common problem with processed foods. Also, the Whole Wheat Ritz crackers contain more sodium and added sugar than original Ritz crackers. Sassos agrees: “Crunchmaster is a staple in our house because you can find them practically anywhere and they have so many varieties. Most crackers have few, if any, whole grains. Crunchmaster Multi-Seed Crackers Ingredients: brown rice flour, sesame seeds, potato starch, quinoa seeds, safflower oil, flax seeds, amaranth seeds, tamari soy sauce powder, salt. Salt- to taste. Crunchmaster Multi-Seed Crackers Ingredients: brown rice flour, sesame seeds, potato starch, quinoa seeds, safflower oil, flax seeds, amaranth seeds, tamari soy sauce powder, salt. Mary’s Gone Crackers Ingredients: whole grain brown rice, whole grain quinoa, brown flax seeds, brown sesame seeds, filtered water, sea salt, wheat free tamari. Salt is added to enhance the flavor of a product and make manufacturing easier.(4). “Triscuits aren’t a bad choice, since the first ingredient is whole grain wheat, which is what you want to look for,” says Sassos. The American Heart Association states that eating foods containing “dietary fiber from whole grains, as part of an overall healthy diet, may help improve blood cholesterol levels, and lower risk of heart disease, stroke, obesity and type 2 diabetes.”(2). These crisps are light and cute (they’re about the size of Cheese Nips) and their first ingredient is actually butternut squash. "The ingredients are simple, they contain no sugar, and are low-sodium which is a win.". “The serving size on these is awesome—you can have 44 crackers for only 100 calories. Because the bran and germ of the grain have been removed, refined grains contain minimal natural vitamins and fiber. Conquer Cravings, Retrain Your Fat Cells & Lose Weight Permanently, David Ludwig, MD, PhD (, Dietary Guidelines for Americans, 2015-2020, Eighth Ed. In fact, most crackers contain enriched wheat flour. “They are USDA organic and all gluten-free, plus they are all low-sodium and have no cholesterol,” Sassos says of all RW Garcia varieties. You may think salty snacks do not contain added sugar. Additionally, these crackers often contain excessive amounts of sodium and sometimes even added sugar. Healthy crackers are great for a quick snack or adding to a school lunch. Made with rice and almond flour, “they don’t taste like nuts and have a nice texture,” said one eater.
2020 healthy crackers for snacks