Are Ritz crackers healthier? A full nutritional breakdown

October 31, 2025 •

4 min read

With snacking accounting for roughly 20% of the average American's daily calorie intake, many people question if their favorite crunchy snack, including Ritz crackers, are healthier options. Their buttery flavor is popular, but a close look at the ingredients and nutrition tells a more complete story.

Quick Summary

A nutritional breakdown reveals that Ritz crackers are a highly processed snack made with refined flour, fat, and added sugars, lacking significant fiber or micronutrients. They can be consumed in moderation as part of a balanced diet, but they are not a healthier choice compared to crackers made with whole grains or seeds.

Key Points

Refined Ingredients: Original Ritz crackers are made primarily from enriched white flour, not whole grains, stripping them of natural fiber and nutrients.
High in Fat and Added Sugar: They contain palm oil and high fructose corn syrup, contributing to unhealthy fats and added sugars that should be limited in a diet.
Poor Nutritional Value: While fortified, Ritz are not a significant source of vitamins, minerals, or dietary fiber compared to other crackers.
Moderation is Key: Eating Ritz in moderation is acceptable, but they are not a health food and shouldn't be a daily staple.
Healthier Alternatives: Opt for crackers made with 100% whole grains, seeds (like flax), or nuts for better nutritional value.
Check for Variants: Some Ritz variants, like "Hint of Salt," may have less sodium, but still contain refined flour and added sugars.
Vehicle for Toppings: Ritz can serve as a base for healthy toppings like hummus or avocado, which boosts the nutritional content of the snack.

The Nutritional Facts of Original Ritz Crackers

To determine if Ritz crackers are healthier, it's essential to examine their core ingredients and nutritional profile. According to the manufacturer, the ingredients list for original Ritz crackers begins with unbleached enriched flour, followed by soybean and/or canola oil, palm oil, sugar, and high fructose corn syrup.

For a standard serving of five crackers, the nutritional information reveals a moderate calorie count but with notable amounts of fat and refined carbohydrates.

Enriched Flour: The main ingredient, enriched flour, is a refined carbohydrate. This means the bran and germ have been stripped from the wheat, removing most of its natural fiber, vitamins, and minerals. While the flour is enriched with some B vitamins and iron, it's not a true substitute for whole grains.
Fats: Ritz crackers contain soybean, canola, and palm oil, which contribute significantly to their calorie and fat content. Palm oil, in particular, is a source of saturated fat. While modern formulations have removed trans fats, the use of palm oil raises both LDL and HDL cholesterol, according to a 2021 review.
Added Sugars: Both sugar and high fructose corn syrup are present in Ritz crackers, contributing to their addictive flavor and potential health concerns, including inflammation and metabolic issues, when consumed excessively.
Sodium: A serving of five Original Ritz crackers contains 130mg of sodium, about 6% of the daily value. While not excessively high per serving, it adds up quickly with larger portion sizes. Healthier alternatives often offer significantly less sodium.
Low Nutritional Value: Despite fortification, Ritz crackers are not a good source of vitamins, minerals, or dietary fiber. They offer little nutritional benefit beyond providing a quick source of energy from carbohydrates and fat.

How Ritz Compares to Healthier Crackers

When assessing the healthfulness of a snack, it is important to compare it against more nutrient-dense alternatives. The primary distinction lies in the foundational ingredients and processing.

Whole Grains vs. Enriched Flour

Crackers made with 100% whole grains, such as Triscuits, are a much healthier alternative to Ritz. Whole grain crackers contain the entire grain kernel—bran, germ, and endosperm—retaining valuable fiber, vitamins, and minerals. This higher fiber content aids in digestion, promotes satiety, and helps regulate blood sugar levels, unlike the refined flour in Ritz, which provides a fast-digesting source of carbohydrates.

A Comparison Table: Ritz vs. Whole Grain Crackers

To illustrate the difference, here is a nutritional comparison between Original Ritz Crackers and a popular whole-grain alternative, Original Triscuits:


Feature	Original Ritz Crackers (5 crackers)	Original Triscuits (6 crackers)	Notes
Calories	80	120	Triscuits are denser, so the serving size differs.
Fat	4.5g	4g	Total fat is similar, but Triscuits contain no palm oil.
Saturated Fat	1.5g	0.5g	Ritz have significantly more saturated fat from palm oil.
Sodium	130mg	140mg	Sodium levels are comparable, but low-sodium options exist for both.
Dietary Fiber	0g	3g	Triscuits offer a substantial fiber advantage.
Main Ingredient	Enriched Flour	Whole Grain Wheat	Key difference in nutritional profile.

The Verdict: Are Ritz Crackers Unhealthy?

Ritz crackers are not inherently bad if consumed in moderation. They are designed to be a highly palatable, processed snack rather than a nutrient-dense food. Their low fiber content and blend of enriched flour, palm oil, and added sugars mean they should not be a staple of a healthy diet. However, they can be enjoyed occasionally, especially when paired with nutritious toppings like cheese, hummus, or mashed avocado to balance the meal. Some people, particularly those recovering from stomach flu or with certain digestive issues like colitis, may find low-fiber crackers like Ritz easier to digest. However, for everyday snacking, better, healthier alternatives exist.

Choosing Healthier Cracker Options

For those looking to improve their snack choices, here are some alternatives to Ritz crackers:

Whole Grain Crackers: Look for products made with 100% whole grain flour as the first ingredient. Brands like Triscuits offer much more fiber and nutrients than Ritz.
Seed-Based Crackers: Crackers made from seeds like flax, chia, and sunflower offer omega-3 fatty acids, protein, and extra fiber. Examples include Flackers Flax Seed Crackers or Simple Mills crackers.
Nut-Based Crackers: Gluten-free options like Simple Mills almond flour crackers provide a good source of healthy fats and protein, with fewer refined carbohydrates.
Rice Cakes: Simple rice cakes can be a low-calorie base for toppings. Be mindful of sodium content.
DIY Crackers: Making your own crackers from ingredients like carrots, flaxseed, or tofu allows for complete control over the ingredients and avoids unnecessary additives.

Conclusion

So, are Ritz crackers healthier? In short, no, not compared to many other options available. Their recipe is built on refined flour, palm oil, and added sugars, providing little nutritional value beyond calories. While they can be part of a balanced diet when eaten in moderation and creatively paired with healthy toppings, they should not be considered a go-to healthy snack. By choosing whole-grain, seed-based, or nut-based crackers, you can enjoy a crunchy snack with significantly more fiber, vitamins, and minerals. Ultimately, the healthiest option depends on reading the label and making an informed choice for your personal dietary goals. For an expert dietitian's full review, you can read more here: Are Ritz Crackers Healthy? What a Dietitian Wants You To Know.

Frequently Asked Questions

A standard serving of five original Ritz crackers contains 130mg of sodium, which is 6% of the daily value. While this isn't excessively high per serving, the sodium adds up quickly with larger portions, and lower-sodium options are available.

Original Ritz crackers are made with enriched white flour, which is a refined grain, not whole grain. While a 'Whole Wheat' version exists, even that product lists refined flour as the first ingredient.

Ritz crackers are made with a blend of oils, including soybean, canola, and palm oil. Palm oil, a source of saturated fat, is a key ingredient that contributes to their buttery flavor.

Ritz crackers now contain 0 grams of trans fat per serving, though they once contained partially hydrogenated oils. The use of palm oil still adds saturated fat to the product.

Due to their low fiber content, Ritz crackers can be easy to digest for some individuals recovering from a stomach illness. However, they should not be relied upon as a primary source of nutrition during this time.

Healthier alternatives include crackers made from 100% whole grains (like Triscuits), seeds (like flax or chia), or nut flours (like almond flour). Look for options with higher fiber and fewer additives.

Yes, Ritz crackers are considered an ultra-processed food because they contain refined flour, added sugars, fats, and other additives that are heavily modified from their original food sources.