Decoding the Cracker Aisle: What to Look For
Many crackers market themselves as “healthy” with misleading labels. A healthy cracker offers substantial nutritional benefits without excessive sodium, sugar, or refined starches.
Prioritizing Whole Grains and Fiber
Whole grains are key to a healthy cracker, providing fiber, vitamins, and minerals. Fiber is crucial for digestive health, blood sugar balance, and fullness.
Look for crackers where the first ingredient is a whole grain, such as:
- Whole grain wheat flour
- Brown rice flour
- Whole grain rye flour
- Rolled oats
- Quinoa
Seek out crackers that prominently feature seeds and nuts.
Keeping an Eye on Sodium and Added Sugars
Sodium is a major concern in many processed snacks, including crackers. High sodium intake increases blood pressure and heart disease risk. Aim for crackers with 150 mg of sodium or less per serving.
Be cautious of added sugars, which often sneak into savory crackers. The best crackers contain 1 gram or less of added sugar.
Avoiding Unhealthy Additives
A healthy cracker should have a clean, simple ingredient list. Be wary of products with artificial preservatives, food coloring, or hydrogenated oils. These additives provide no nutritional value. Some gluten-free options use starches like tapioca as fillers. Look for those made with whole, non-wheat grains and seed blends.
Comparison of Popular Store-Bought Crackers
| Cracker Brand | Key Ingredients | Standout Nutrition | Best For | What to Watch Out For |
|---|---|---|---|---|
| Triscuit (Hint of Sea Salt) | 100% Whole Grain Wheat | Excellent fiber, low sodium (50mg per serving), no added sugar | All-around healthy snack, pairs well with toppings | Less fiber than some seed-based options |
| Mary's Gone Crackers (Original) | Brown rice, quinoa, flax seeds, sesame seeds | Whole grains, seeds, high fiber, gluten-free, organic | Gluten-free diets, seed-rich snack | Higher sodium (180mg per serving) than Triscuits |
| Wasa Crispbread (Whole Grain) | Whole grain rye flour | High in fiber, low in sodium, no added sugar | Hearty, sturdy cracker for heavier toppings | Can be drier than standard crackers |
| Simple Mills (Almond Flour Crackers) | Almond flour, seed blend, tapioca starch | Grain-free, gluten-free, made with nuts and seeds | Paleo and gluten-free diets | Can be higher in calories due to nut flour; check starch content |
| Flackers (Flax Seed Crackers) | Whole flaxseeds, seasonings | Extremely high in fiber (8g per serving), high protein (6g per serving) | Keto, high-fiber, low-carb diets | Very high sodium (280mg per serving) |
Making the Best Choice for Your Health
Consider your own dietary needs. If you need a robust, fiber-rich option, Wasa or Triscuit are excellent. For gluten-free diets, Mary's Gone Crackers offers a whole-grain option, while Flackers provides a low-carb, high-fiber alternative. Prioritize products with transparent ingredient lists and low sodium counts. Whole grains should be the primary ingredient.
Conclusion
By learning to read nutrition labels and prioritizing ingredients like 100% whole grains, seeds, and low sodium, you can easily find a store-bought cracker that aligns with your health goals. The healthiest store-bought cracker is not a single brand, but the one that best fits your nutritional requirements.
