Do Any Crackers Have Protein? Your Guide to High-Protein Snacks

November 26, 2025 •

3 min read

While many traditional crackers offer minimal protein, a growing number of brands are formulating products with protein-rich ingredients to create a more satisfying and nutritious snack. This guide will help you understand how to identify and choose crackers that deliver a significant protein boost, transforming a simple snack into a more wholesome meal component.

Quick Summary

This article explores how to find crackers with higher protein content by examining ingredients like seeds, legumes, and whole grains. It provides examples of brands known for their protein-rich crackers and offers suggestions for enhancing your cracker snacks with additional protein sources.

Key Points

Ingredient Matters: Look for crackers made from seeds (flax, chia), nut flours (almond), and legume flours (chickpea, lentil), as these contain significantly more protein than those made from refined white flour.
Brand Recognition: Brands like Milton's Protein Crackers, Mary's Gone Crackers, and Simple Mills offer popular, reliable high-protein options in the snack aisle.
Serving Size Awareness: Always check the nutrition label for the protein content per serving, as it can vary widely. A good protein cracker often has 3 to 10 grams of protein per serving.
Pairing for a Boost: To increase protein intake with any cracker, pair it with protein-rich toppings like nut butters, cheese, hummus, or tuna salad.
Gluten-Free Options: Many high-protein crackers made from alternative flours like almond or chickpea flour are also gluten-free, catering to specific dietary needs.
Reading Labels: Examine the ingredient list for whole, recognizable ingredients at the top of the list and check for minimal added sugar and sodium.

Decoding the Cracker Aisle for Protein

Most conventional crackers, such as saltines, are primarily made from refined flour and offer very little in the way of protein. However, the snack industry has evolved significantly, and now many options exist that prioritize nutritional density, including a higher protein count. The key to finding these lies in understanding the ingredients and how they contribute to the final product's nutritional profile.

Crackers that pack a protein punch often utilize alternative ingredients to replace or supplement refined wheat flour. Common examples include nut flours (like almond flour), legume flours (such as lentil or chickpea flour), and a variety of seeds (flax, chia, sesame, and sunflower). These whole-food ingredients are naturally higher in protein, fiber, and healthy fats, which not only increase the protein content but also create a more satisfying and nutrient-dense snack.

The Role of Seeds and Legumes in Protein Crackers

Seeds and legumes are a game-changer for protein in crackers. For example, chickpea flour is a staple in many gluten-free and high-protein recipes and is known for its earthy flavor and nutritional benefits. Similarly, flaxseeds and chia seeds are rich sources of both protein and fiber, helping to boost a cracker's satiating power. Incorporating these components into a cracker's base flour provides a natural and effective way to increase protein without relying on processed protein isolates.

How to Read a Nutrition Label for Protein

When comparing crackers, it's essential to look beyond the front of the box. Check the ingredients list for whole-food sources of protein and fiber listed near the top. Look for ingredients like lentil flour, almond flour, whole grains, or a mix of seeds. Next, review the nutrition facts panel. A standard serving of high-protein crackers typically offers anywhere from 3 to 10 grams of protein, a significant increase over traditional varieties.

Comparison of Cracker Protein Content

To illustrate the difference in protein content, consider the following comparison of typical cracker types. Values are approximate and can vary by brand and serving size.


Cracker Type	Primary Ingredients	Approximate Protein per Serving	Key Nutritional Benefit
Standard Wheat Cracker	Refined wheat flour	<1 - 2 grams	Basic, minimal nutrition
Whole Grain Cracker	Whole grain wheat flour	2 - 3 grams	Higher fiber than standard
Seed-Based Cracker	Seeds (flax, chia, sesame)	4 - 6 grams	High in healthy fats and fiber
Almond Flour Cracker	Almond flour, seeds	3 - 5 grams	Gluten-free, high in healthy fats
Legume Flour Cracker	Lentil or chickpea flour	5 - 7+ grams	Very high protein and fiber content

Popular Brands with High-Protein Options

Many brands now cater to consumers seeking higher protein snacks. Milton's Protein Crackers, for instance, use a blend of plant-based proteins to achieve 10 grams of protein per serving. Other popular choices include Mary's Gone Crackers (known for their organic, seed-packed options), Simple Mills Almond Flour Crackers, and certain varieties of Wasa Crispbread, which are often made from whole grains and seeds. These products not only deliver on the protein promise but often come with added benefits like being gluten-free or made with organic ingredients.

Making Crackers a High-Protein Snack

For those who prefer traditional crackers or want an even bigger protein boost, pairing them with other high-protein foods is the perfect solution. A few quick ideas include:

Nut butter: Spreading almond, peanut, or cashew butter on a cracker adds healthy fats and a significant amount of protein.
Cheese: Pairing crackers with low-sodium cheese or cottage cheese provides a classic combination that is rich in dairy-based protein.
Hummus: A dip made from chickpeas, hummus is a legume-based spread that is naturally high in protein and fiber.
Tuna or chicken salad: This provides a substantial protein addition, making for a mini-meal or a very filling snack.

Conclusion

So, do any crackers have protein? Absolutely, but the amount and quality can vary dramatically depending on the ingredients. While basic crackers offer minimal protein, the market now features numerous options made from whole grains, seeds, and legumes that provide a significant and satisfying protein boost. By learning to read ingredient labels and knowing which brands to look for, you can easily make a more informed choice. Whether you opt for a specialty high-protein cracker or simply pair your favorite variety with a protein-rich topping, transforming your snack into a more wholesome and fulfilling experience is easier than ever.

Frequently Asked Questions

Crackers made from legume flour, like lentil or chickpea flour, and those fortified with plant-based protein blends generally have the highest protein content. For example, some protein-specific brands, like Milton's, offer up to 10 grams per serving.

Triscuit crackers, made from whole-grain wheat, contain some protein but are not considered a high-protein cracker compared to seed or legume-based alternatives. Their protein content is typically around 2-3 grams per serving, and they are noted more for their whole grain and fiber content.

Yes, crackers can be part of a healthy diet, especially when you choose versions made from whole grains, seeds, or legumes. Pairing them with nutrient-dense toppings like cheese, hummus, or nut butter helps create a more balanced and satisfying snack.

Yes, almond flour crackers are a good source of protein and healthy fats due to their primary ingredient, almond flour. They are also often gluten-free, making them a popular choice for many dietary needs.

For vegetarian options, you can top your crackers with hummus, cottage cheese, nut butter, or spreads made from legumes. Vegan seed-based and legume-flour crackers are also available and naturally higher in protein.

You can make your own high-protein crackers at home by using ingredients like chickpea flour, lentils, or a blend of seeds. Numerous recipes online guide you through blending, spreading, and baking these healthier alternatives.

Yes, crackers made from seeds such as flax, chia, and sunflower seeds are naturally high in protein, fiber, and healthy fats. They often provide a significant protein boost and a satisfying crunch.