Are Blue Diamond Nut-Thins healthy? A balanced nutritional breakdown

December 18, 2025 •

3 min read

According to health scoring apps, some varieties of Blue Diamond Nut-Thins are classified as ultra-processed, raising concerns about their overall healthfulness despite being gluten-free. While Nut-Thins are lower in some fats and calories than classic crackers, their primary ingredient and added flavors warrant closer inspection. So, are Blue Diamond Nut-Thins healthy, or is their image more about marketing than nutrition?

Quick Summary

Blue Diamond Nut-Thins are gluten-free crackers made from rice flour and almonds. They are low in sugar and saturated fat but considered ultra-processed due to additives. While they can be a component of a balanced diet when paired mindfully, their nutritional value is limited.

Key Points

Ultra-Processed Classification: Due to refined rice flour and additives, Nut-Thins are often categorized as ultra-processed foods.
Primary Ingredient is Rice Flour: Despite their name, almonds are not the main ingredient; refined rice flour forms the base, which is low in fiber compared to whole grains.
Variable Sodium Content: Sodium levels differ significantly between flavors, with options like Cheddar Cheese being much higher than the Hint of Sea Salt variety.
Better Than Some, Not the Best: While often healthier than classic white flour crackers (lower fat, calories), they contain fewer nutrients than whole-grain or seed-based alternatives.
Mindful Consumption is Key: For a more balanced snack, Nut-Thins should be consumed in moderation and paired with nutrient-dense foods like hummus, cheese, or vegetables.

A Closer Look at the Ingredients

To determine if Blue Diamond Nut-Thins are truly healthy, it is essential to examine their core ingredients. The main components typically include rice flour, almonds, and potato starch. While the presence of almonds adds a source of healthy fats and protein, the primary ingredient is often rice flour, which is a refined flour and lacks the fiber and nutrient density of whole grains. This contrasts with truly whole-food crackers that use ingredients like organic brown rice, seeds, and quinoa. Additionally, many flavors contain 'natural flavors' and other additives, leading many health experts and apps to label them as ultra-processed snacks.

Are all Nut-Thins varieties the same?

It's important to note that the ingredient list and nutritional profile can vary significantly across different Nut-Thins flavors. For example, flavored versions like Cheddar Cheese contain more sodium and different additives compared to the Original or Hint of Sea Salt versions. Some, like Pepper Jack, also contain milk derivatives, making them unsuitable for vegan diets.

Nutritional Profile: What's Inside a Serving?

A standard serving of Blue Diamond Nut-Thins (around 17 crackers for Original) is relatively low in calories, approximately 130 per serving. A typical nutritional breakdown includes:

Low total fat, with no saturated fat or cholesterol.
Moderate carbohydrates, but with only about 1 gram of dietary fiber.
3 grams of protein.
0 grams of sugar in the Original and Hint of Sea Salt varieties.
Sodium content varies significantly by flavor, from around 55mg for Hint of Sea Salt to 250mg for Cheddar Cheese.

The Pros and Cons: Balancing the Verdict

Pros:

Gluten-Free: An accessible snack for individuals with celiac disease or gluten sensitivity.
Low in Saturated Fat: A healthier option compared to crackers loaded with saturated fat.
Low Sugar: Most varieties contain 0g of sugar.
Source of Almonds: Provides some healthy fats and protein from almonds, though they are not the primary ingredient.

Cons:

Ultra-Processed: Many flavors are considered ultra-processed due to additives and refined ingredients, lacking the benefits of whole foods.
Low in Fiber: Offers very little dietary fiber, an essential nutrient for digestive health and satiety.
Refined Carbohydrates: The high concentration of rice flour can cause quicker blood sugar spikes compared to whole-grain alternatives.
High Sodium in some varieties: Certain flavors, like Cheddar Cheese, have a significantly higher sodium content.

Nut-Thins vs. Healthier Alternatives

To put Nut-Thins in perspective, here's a comparison with two other popular cracker brands known for their healthier profile. This comparison is based on data for a similar serving size (approximately 30g). Data is approximate and may vary slightly by specific flavor or formulation.


Feature	Blue Diamond Nut-Thins (Original)	Mary's Gone Crackers (Original)	Simple Mills Almond Flour Crackers
Primary Ingredients	Rice Flour, Almonds	Organic Brown Rice, Quinoa, Seeds	Almond Flour, Flax Seeds
Processing	Ultra-processed	Minimally processed	Minimally processed
Dietary Fiber	1g	3g	2g
Healthy Fats	Some, from almonds	Healthy fats from seeds	Heart-healthy fats
Whole Grains	No	Yes	No, grain-free

This comparison highlights that while Nut-Thins are gluten-free, alternative options exist that offer a higher concentration of whole, nutrient-dense ingredients.

How to Enjoy Nut-Thins Mindfully

If you choose to incorporate Nut-Thins into your diet, mindful consumption can help maximize their health potential and minimize downsides. Here are some tips:

Pair with Protein and Fiber: Combine Nut-Thins with dips like hummus or guacamole, or top them with cheese and nuts. This helps slow the absorption of carbohydrates and increases satiety.
Watch Your Portions: Stick to the recommended serving size to manage calorie and carbohydrate intake effectively.
Choose Wisely: Opt for flavors like Hint of Sea Salt, which typically have lower sodium levels and fewer additives than more heavily flavored options.
Add to Meals: Crumble them over a salad for added crunch or serve alongside a soup to increase meal satisfaction.

For more information on celiac disease and gluten-free diets, visit the Celiac Disease Foundation.

Conclusion

In summary, the question "Are Blue Diamond Nut-Thins healthy?" has a nuanced answer. On one hand, they offer a gluten-free, low-sugar, and low-saturated-fat option compared to many classic crackers. On the other hand, their formulation relies heavily on refined rice flour and includes processed additives, classifying them as an ultra-processed snack. They are not a nutritional powerhouse like whole nuts or seeds. For individuals with gluten sensitivities, they can be a suitable choice for a crunchy snack, but they should be enjoyed in moderation and paired with more nutrient-dense whole foods to create a balanced snack or meal. Ultimately, better, less processed cracker alternatives are available for those prioritizing whole-food nutrition.

Frequently Asked Questions

Nut-Thins are generally lower in saturated fat and calories than some classic wheat crackers. However, many are still considered ultra-processed due to refined rice flour and additives, making them less healthy than whole-grain or seed-based alternatives.

The main ingredient in most varieties of Blue Diamond Nut-Thins is refined rice flour, followed by almonds. While almonds provide some nutritional benefit, the crackers are not primarily nut-based.

Yes, Blue Diamond Nut-Thins are certified gluten-free, making them a suitable option for individuals with celiac disease or gluten sensitivity.

Yes, but with caution. Because they are made with rice flour, they can cause blood sugar spikes. It's recommended to pair them with protein or fiber-rich foods, such as cheese or hummus, to help stabilize blood sugar.

No, not all flavors are vegan. While many varieties like Original and Hint of Sea Salt do not contain animal products, flavored options such as Pepper Jack and Country Ranch often contain milk derivatives.

You can improve the nutritional profile of Nut-Thins by pairing them with a source of protein and healthy fats, such as nut butter, hummus, or avocado. This adds fiber and can help increase satiety.

Nut-Thins are a relatively low-calorie snack option, but their low fiber content means they may not promote feelings of fullness. Mindful portion control and pairing with fiber-rich foods are crucial for incorporating them into a weight loss plan.