What is the healthiest cracker on the market?

December 17, 2025 •

4 min read

Research published by Consumer Reports indicates that many crackers are high in refined flour, added sugars, and sodium. Distinguishing between a nutritious snack and a packaged impostor can be a challenge. Understanding nutritional criteria is the first step toward making a smarter choice.

Quick Summary

This guide explains the most important factors for choosing a nutritious cracker, including whole grains, low sodium, minimal added sugar, and high fiber content. Compare popular brands like Triscuit, Mary's Gone Crackers, and Simple Mills based on key nutritional metrics.

Key Points

Check the ingredient list: The first ingredient should be a whole grain (e.g., whole wheat, brown rice) or a seed (e.g., flax, almond flour), not enriched white flour.
Minimize sodium and sugar: Aim for crackers with less than 150mg of sodium and no more than 1-2g of added sugar per serving.
Prioritize fiber and protein: Look for at least 2-3g of fiber and some protein per serving to increase satiety and aid digestion.
Explore seed-based options: Crackers made predominantly from seeds like flax and sunflower offer higher levels of healthy fats, fiber, and protein.
Consider your dietary needs: For gluten-free diets, focus on alternatives made from nuts, seeds, or non-wheat whole grains, but check for minimal ingredients.
Don't rely on marketing claims: Words like 'multigrain' don't automatically mean healthy; always check the nutrition facts panel and ingredient list for confirmation.

Decoding the Cracker Aisle: Key Markers of a Healthy Cracker

Navigating the cracker aisle can be influenced by marketing terms like 'multigrain' or 'all-natural' that do not always tell the whole story. A healthy cracker is defined by what it contains and what it excludes. Becoming an expert label reader can help quickly identify the best options.

Prioritize Whole Grains and Seeds

Refined white flour, the primary ingredient in many conventional crackers, is stripped of nutrients during processing. Choose crackers where the first ingredient is a whole grain, such as whole wheat, rye, or brown rice. Choose crackers that incorporate a variety of seeds like flax, chia, and sesame. Seeds are sources of healthy fats, fiber, and plant-based protein, helping you feel fuller. Crackers made with seed flours or a seed-only base, like Flackers, provide extra nutrition.

Watch Out for Added Sugars and Sodium

Added sugars often sneak into cracker recipes, even in products that seem savory. A healthy cracker should contain very little to no added sugar. For a healthy snack, aim for less than 150mg of sodium per serving. Many brands offer a 'hint of salt' or unsalted version. High-fiber crispbreads from brands like Wasa are also naturally low in sodium.

Seek High Fiber and Protein Content

Fiber is crucial for digestive health and promotes satiety, preventing overeating. Protein also makes a snack satisfying and filling. Look for crackers with at least 2 to 3 grams of fiber per serving. Crackers that feature nuts, seeds, or legumes in their ingredient list will have higher fiber and protein counts.

Comparison of Dietitian-Recommended Crackers

This table compares the nutritional profile of several healthy crackers based on a standard serving size (approx. 28g/1 oz), using data from multiple sources.


Feature	Triscuit Hint of Salt	Mary's Gone Crackers (Original)	Simple Mills Almond Flour (Sea Salt)	Wasa 7 Grains Crispbread	Top Seedz 6 Seed Crackers
Key Ingredients	Whole Grain Wheat, Canola Oil, Sea Salt	Organic Brown Rice, Quinoa, Flax Seeds, Sesame Seeds	Almond Flour, Sunflower Seeds, Flax Seeds	Rye, Wheat, Oats, Corn, Amaranth, Spelt, Quinoa, Barley	Sesame, Sunflower, Flax, Pumpkin, Chia, Hemp Seeds
Best For	Classic whole grain taste, minimal ingredients	Gluten-free, organic, and vegan diets	Grain-free and Paleo-friendly diets	Low-calorie, high-fiber, and crunchy texture	Maximum protein and healthy fats
Serving Size	6 crackers	13 crackers	17 crackers	4 crispbreads	Approx. 10 crackers
Calories	120	140	150	60	170
Dietary Fiber	3g	3g	2g	2g	3g
Protein	3g	3g	3g	2g	4g
Sodium	50mg	190mg	230mg	85mg	90mg
Added Sugars	0g	0g	0g	0g	0g

Expert-Approved Healthy Cracker Options

Based on expert analysis and nutritional content, several brands consistently rise to the top as healthy options:

Mary's Gone Crackers (Original): These are a great choice for a gluten-free, organic, and vegan cracker. Made with whole grains and seeds, they provide a solid boost of fiber and protein without any added sugars.
Triscuit Hint of Salt: The Hint of Salt variety is a classic choice. With three ingredients (whole grain wheat, oil, and sea salt), it provides 3g of fiber and 3g of protein with minimal sodium.
Simple Mills Almond Flour Crackers (Fine Ground Sea Salt): A grain-free and Paleo-friendly option, these crackers are made from a nut and seed flour blend. They offer a source of healthy fats from almonds, sunflower seeds, and flaxseeds.
Top Seedz 6 Seed Crackers: These crackers are packed with six different seeds, making them high in fiber, healthy fats, and protein. They are also grain-free and gluten-free.
Wasa 7 Grains Crispbread: These crispbreads are a low-calorie, low-fat, and high-fiber option. They contain a mix of seven different whole grains for a hearty and crunchy bite.

How to Make the Healthiest Cracker Choice for You

Determining the healthiest cracker depends on specific dietary needs. For healthy eating, focus on whole-grain and seed-based crackers with low sodium and no added sugar. Individuals with dietary restrictions should prioritize certified gluten-free products from reputable brands. For those on a ketogenic or Paleo diet, grain-free alternatives like Simple Mills or Top Seedz are ideal.

Ultimately, a healthy snack does not rely solely on the cracker itself. Healthier toppings include hummus, guacamole, sliced vegetables, or nut butter. For more inspiration, you can check out wholesome homemade cracker recipes, such as this guide to making your own seed crackers.

Conclusion: Finding the Right Balance

The healthiest cracker on the market is not a single product but a category defined by nutritional principles. The best choice prioritizes whole grains or seeds over refined flours, keeps added sugar and sodium low, and provides a decent amount of fiber and protein. Top contenders often include brands like Triscuit (Hint of Salt), Mary's Gone Crackers, Simple Mills Almond Flour, and Top Seedz. By learning to read ingredient lists and nutritional panels, you can confidently choose a cracker that satisfies cravings while supporting health goals.

Frequently Asked Questions

Look for a whole grain (like whole wheat, rye, or brown rice) or a nutrient-dense seed flour (like almond or flax) as the primary ingredient. Avoid crackers with enriched white flour listed first and look for minimal, recognizable ingredients.

No, 'multigrain' simply means there is more than one type of grain, but these are not always whole grains. You must read the ingredient list to ensure whole grains are prioritized and that refined white flour isn't the main component.

Many brands offer 'lightly salted' or 'hint of salt' versions. A general guideline is to aim for a cracker with less than 150mg of sodium per serving. Always check the nutrition facts panel for the sodium content.

Not necessarily. Some gluten-free crackers are made with low-fiber starches like tapioca or potato starch. For a healthier gluten-free option, look for crackers made with nutrient-rich ingredients like almond flour, brown rice, or a mix of seeds.

Some dietitian-approved brands include Triscuit (Hint of Salt), Mary's Gone Crackers (Original), Simple Mills Almond Flour Crackers (Fine Ground Sea Salt), and Top Seedz 6 Seed Crackers.

A good target is at least 2 to 3 grams of dietary fiber per serving. Crackers rich in whole grains and seeds naturally contain more fiber, which is important for digestion and fullness.

Yes, but portion control and cracker selection are key. Choosing high-fiber, low-sodium crackers made with whole grains or seeds can provide a satisfying, filling snack that supports weight management goals.