A Guide to Which Crackers Don't Contain Gluten? Your Ultimate Nutrition Diet Companion

October 8, 2025 •

4 min read

According to the FDA, a food can be labeled 'gluten-free' if it contains less than 20 parts per million (ppm) of gluten, a trace amount generally considered safe for people with celiac disease. For those on a gluten-free nutrition diet, understanding which crackers don't contain gluten? requires careful label-reading to find safe and tasty options.

Quick Summary

This guide provides clarity on finding safe crackers for a gluten-free diet. We cover how to read labels, explain the difference between gluten-free and wheat-free products, and list popular certified brands and their key ingredients.

Key Points

Certified Safe: Always look for a 'Certified Gluten-Free' label to ensure a product is safe for those with celiac disease, as this guarantees gluten content is below 20 ppm.
Decode Labels: Meticulously check the ingredients list for gluten-containing grains like wheat, barley, and rye, as well as derivatives like malt and brewer's yeast.
Distinguish Terms: Remember that 'wheat-free' does not automatically mean 'gluten-free'; a wheat-free product may still contain gluten from other sources.
Explore Options: Many popular brands like Schar, Crunchmaster, and Simple Mills offer a wide range of gluten-free crackers, made with alternative flours like rice, almond, and seeds.
Nutrient Boost: Crackers made from seeds or nuts often provide a nutritional advantage, offering higher fiber, protein, and healthy fats compared to traditional wheat crackers.
Beware Cross-Contamination: For individuals with celiac disease, it is safest to avoid products with 'may contain' warnings, which indicate potential cross-contamination.

Understanding Gluten and Your Diet

Gluten is a protein found naturally in wheat, barley, rye, and triticale. For most people, it’s a harmless part of their diet. However, for individuals with celiac disease, an autoimmune condition, ingesting even small amounts of gluten triggers an immune response that damages the small intestine. Others may have a non-celiac gluten sensitivity, which causes similar symptoms without the same intestinal damage. For these individuals, a strict gluten-free diet is the only effective treatment. When you start a gluten-free diet, you must learn to identify and avoid common sources of gluten, including many traditional crackers.

The Importance of Label Reading

Finding safe crackers for a gluten-free diet depends on your ability to read and understand food labels. Products explicitly labeled "gluten-free" are typically safe, but it's still smart to be aware of what to look for and where hidden gluten might lurk.

Key steps for checking food labels

Look for certification seals: Look for official certification marks, such as the Certified Gluten-Free (GFCO) mark or the Crossed Grain symbol, which indicate the product has been verified to contain less than 20 ppm of gluten.
Scan the allergen statement: Most packaged foods have an allergen statement (often in bold) that lists common allergens like wheat. If 'wheat' is listed, the product contains gluten and is not safe. However, since barley and rye aren't among the top allergens, a lack of this warning doesn't guarantee safety.
Read the full ingredient list: Always read the complete list of ingredients for terms that indicate the presence of gluten. Key words to avoid include wheat, rye, barley, malt, brewer’s yeast, and spelt.
Understand 'May Contain' warnings: Advisory statements like "may contain traces of gluten" or "made in a factory that also processes wheat" indicate a risk of cross-contamination. For those with celiac disease, these products should generally be avoided.
Distinguish between 'gluten-free' and 'wheat-free': A "wheat-free" product is not necessarily "gluten-free." A cracker labeled "wheat-free" may still contain other gluten-containing grains, such as barley or rye.

Popular Certified Gluten-Free Crackers

Thankfully, the gluten-free market has expanded to include many delicious and widely available cracker options. These products use alternative, naturally gluten-free flours to achieve a satisfying crunch and flavor.

Schar Gluten-Free Crackers: Known for producing gluten-free versions of traditional pantry staples, Schar offers table crackers and entertainment crackers that are popular saltine-like alternatives.
Crunchmaster Crackers: These rice-based crackers come in various flavors and are well-regarded for their satisfying, crispy texture. They are certified gluten-free and made from whole grains and seeds.
Simple Mills Almond Flour Crackers: Made from a wholesome blend of almond flour, sunflower seeds, and flax seeds, Simple Mills offers a variety of flavors. These are grain-free and paleo-friendly.
Mary's Gone Crackers: A popular option for those seeking a seedy, wholesome cracker. They are made from organic brown rice, quinoa, flax seeds, and sesame seeds.
Blue Diamond Nut-Thins: These crispy, nutty crackers are made with a rice flour and almond flour base and are a great gluten-free alternative for snacking.
Milton's Craft Bakers: Offering a range of baked crackers made with a blend of five gluten-free grains, these have a crispy texture and are non-GMO and certified gluten-free.

Comparison of Gluten-Free Crackers


Feature	Simple Mills Almond Flour	Crunchmaster Multi-Grain	Mary's Gone Crackers (Original)	Schar Table Crackers
Primary Ingredients	Almond flour, seeds	Brown rice, seeds	Brown rice, quinoa, seeds	Corn starch, rice flour
Texture	Crispy, reminiscent of Wheat Thins.	Snappy, crisp.	Hearty, seedy, crunchy.	Flaky, like a saltine.
Flavor Profile	Nutty, savory, mild.	Balanced, slightly nutty from seeds.	Earthy, rich, wholesome.	Neutral, classic table cracker flavor.
Best For	Cheese, dips, standalone snack.	Accompaniments, dipping.	Hearty toppings, spreads.	Soups, dips, classic pairing.

Potential Health Benefits of Choosing Gluten-Free Crackers

For individuals with gluten intolerances, switching to gluten-free crackers is necessary for their health. But some crackers also offer nutritional advantages depending on the base ingredients.

Potential health advantages

Increased Fiber Intake: Crackers made from alternative ingredients like seeds, nuts, and certain whole grains (e.g., buckwheat) can be rich in dietary fiber, which supports healthy digestion and feelings of fullness.
Higher Protein and Healthy Fats: Options that use nut or seed flours, like almond flour or flaxseed, provide more protein and healthy fats compared to traditional wheat crackers.
Nutrient Fortification: Some gluten-free crackers are fortified with vitamins and minerals to compensate for nutrients often lost during the refining of gluten-free starches.
Blood Sugar Management: For certain recipes, crackers that rely on ingredients with a lower glycemic index, such as chickpea flour, can be beneficial for managing blood sugar levels.
Improved Digestion: For individuals with gluten sensitivity or celiac disease, the most significant health benefit is the resolution of gastrointestinal distress and improved nutrient absorption that comes from eliminating gluten entirely.

Conclusion: Making Informed Choices

Finding which crackers don't contain gluten? has become much easier with the wide array of certified products available on the market. From flaky, saltine-style table crackers to hearty, seedy crisps, there's a gluten-free option for every preference. The key to making a safe choice is to become an expert label reader, paying close attention to both explicit "gluten-free" claims and the full ingredient list to avoid cross-contamination. By doing so, you can confidently enjoy a delicious and satisfying snack without compromising your health.

For more information and resources on living gluten-free, consider visiting the Celiac Disease Foundation website.

Frequently Asked Questions

Popular and certified gluten-free cracker brands include Schar, Crunchmaster, Simple Mills, Mary's Gone Crackers, Blue Diamond Nut-Thins, and Milton's Craft Bakers.

To tell if a cracker is gluten-free, look for an official 'Certified Gluten-Free' seal. Always read the ingredient list to confirm no wheat, rye, barley, or malt is present. For individuals with celiac disease, it is also recommended to avoid products with 'may contain gluten' warnings.

The main difference is that a gluten-free product must contain no more than trace amounts of gluten from any grain (wheat, barley, or rye), while a wheat-free product only guarantees the absence of wheat and may still contain other gluten-containing grains.

Yes, hidden sources of gluten can include malt flavoring, brewer's yeast, certain seasonings, and ingredients like hydrolyzed wheat protein. Always check the full ingredients list and look for certified products.

The healthiness of a gluten-free cracker depends on its ingredients. Some are made with nutrient-rich ingredients like nuts and seeds, offering more fiber and protein, while others made from refined starches may be less nutritious. Look for crackers made with whole food ingredients.

Gluten-free crackers are made from a variety of flours and bases, including rice flour, almond flour, corn, quinoa, chickpea flour, and seeds.

Oats are naturally gluten-free but are often cross-contaminated during processing. For a gluten-free diet, it is crucial to only consume oats that are specifically labeled 'certified gluten-free' to ensure they were processed in a dedicated facility.