What kind of crackers do not have sodium or salt?

January 11, 2026 •

4 min read

According to the CDC, over 70% of the sodium consumed in the U.S. comes from processed and restaurant foods. For those aiming to reduce their salt intake for health reasons, it's crucial to identify what kind of crackers do not have sodium or salt, as many commercial options are surprisingly high in sodium.

Quick Summary

Several crackers on the market and simple homemade options are perfect for a low-sodium diet. Popular choices include unsalted saltines, matzo, brown rice snaps, and seed crackers, providing flavorful and crunchy snacks for health-conscious consumers.

Key Points

Check Labels: Always look for "unsalted" or "no salt added" on the package and verify the 0 mg sodium content on the nutrition panel.
Consider Matzo: Traditional matzo crackers are a great naturally low-sodium option, though some varieties may have added salt.
Explore Alternatives: Brands like Edward & Sons and Mary's Gone Crackers offer low or no-sodium options, such as brown rice snaps and seed crackers.
Go DIY: For guaranteed salt-free crackers, baking them at home from simple ingredients like oats, flour, and water provides full control.
Mind Hidden Sodium: Be aware of products labeled "hint of salt" or "low sodium," as these are not entirely salt-free and still contain some sodium.
Pairing is Key: The plain flavor of unsalted crackers makes them an excellent vehicle for flavorful, healthy toppings like avocado or hummus.

The Importance of Reducing Sodium Intake

Many health professionals recommend limiting sodium to reduce the risk of high blood pressure and other cardiovascular issues. The challenge lies in navigating the grocery store aisles, where even seemingly benign snacks like crackers can contain significant amounts of added salt. Fortunately, there are several readily available options for consumers seeking a truly low or no-sodium snack.

Store-Bought Crackers with No or Low Sodium

Identifying genuinely salt-free crackers requires careful label reading, but a few brands and types are known for their commitment to a low-sodium profile. These include:

Unsalted Saltines: Some companies, most notably Nabisco, produce versions of their classic saltine crackers with "Unsalted Tops". This provides a familiar taste and texture without the significant sodium load of regular saltines.
Matzo Crackers: Traditional matzo is made with simple ingredients like flour and water and often contains no added salt. Brands like Streit's and Yehuda offer unsalted matzo thins that are a crispy, versatile base for toppings.
Brown Rice Snaps: Edward & Sons is a brand that offers plain, unsalted brown rice snaps. These are naturally gluten-free and a great choice for a simple, crunchy, sodium-free snack.
Seed-Based Crackers: Look for products from brands like Mary's Gone Crackers or Blue Diamond Nut-Thins. While some flavors contain salt, many offer low-sodium or unsalted varieties that are rich in seeds and nuts.
Wasa Crispbread: Wasa offers a range of crispbreads, and certain varieties like the Wasa Light Rye or Multigrain are often low in sodium.
Low-Sodium Options: Be aware that products labeled "low sodium" or "hint of salt," like Wheat Thins Hint of Salt, still contain some sodium, though significantly less than standard versions. For a completely salt-free snack, always choose products with "unsalted" or "no salt added" clearly stated and verified on the nutrition panel.

The Benefits of Making Your Own Crackers

For those who want absolute control over their ingredients, making crackers at home is the best solution. This method guarantees a truly salt-free product and allows for endless customization. Homemade recipes often utilize whole grains, seeds, and healthy oils, making them a nutritious option.

Simple homemade cracker ideas:

Oat crackers: Blended oats, water, and baking powder can create a simple, hearty cracker.
Whole wheat crackers: Mixing whole wheat flour, olive oil, and water offers a nutritious and fiber-rich cracker option.
Flaxseed crackers: Ground flaxseed mixed with water and seasonings can be dehydrated or baked into a crunchy, omega-3-rich snack.

Comparison of Unsalted and Low-Sodium Crackers


Cracker Type	Sodium Content	Ingredients	Best For...
Unsalted Saltines	0mg per serving	Flour, yeast, baking soda	Familiar texture; soups and sandwiches
Unsalted Matzo	0mg per serving	Flour, water	Topping with spreads; simple snacking
Brown Rice Snaps	0mg per serving	Brown rice flour, oil	Gluten-free diets; crunchy texture
Homemade Oat Crackers	0mg (DIY)	Oats, water, seeds	Total sodium control; customizable flavor
Hint of Salt Crackers	Varies (check label)	Varies by brand	Flavorful but lower sodium option
Seed Crackers	Varies (check label)	Seeds, flours, oil	Nutritious snacking; dips

How to Identify Truly Salt-Free Crackers

When you're at the grocery store, a few simple steps will help you find the right product:

Check the Front of the Package: Look for words like "unsalted," "no salt added," or "sodium-free." These phrases are regulated and indicate minimal or no added salt.
Read the Nutrition Label: Flip the package and examine the nutrition facts panel. A truly sodium-free cracker will have 0 mg of sodium listed per serving. Pay attention to the serving size, as some crackers may appear to have low sodium but contain a small serving.
Scan the Ingredients List: The ingredients list will reveal any hidden sources of sodium. Look for phrases like "salt," "sea salt," "sodium bicarbonate," or "monosodium glutamate" (MSG). The fewer ingredients, the better for a low-sodium snack.
Explore the Health Food Aisle: Specialty health food stores or the health food section of a larger supermarket often stock a wider selection of unsalted or specialty diet crackers.

Conclusion: Enjoying Salt-Free Snacking

Finding delicious crackers that do not have sodium or salt is achievable, whether you opt for a store-bought brand or make your own from scratch. By learning to read labels carefully and knowing which products to look for, you can enjoy a satisfying and healthy snack without compromising your dietary goals. The key is to be proactive and make informed choices to support a healthier lifestyle.

Frequently Asked Questions

No, it is important to always check the nutrition label. While many traditional matzo crackers are made without added salt, certain brands or flavored varieties may contain sodium.

Yes, unsalted crackers are ideal for cooking, especially when you need a neutral-tasting crumb for recipes like pie crusts or as a binder in meatballs. They allow you to control the exact amount of seasoning.

Salt-free crackers have a plainer flavor that highlights the natural taste of the grains or seeds. This makes them a perfect base for pairing with dips, cheeses, or other toppings, whose flavors can shine through without being overpowered by salt.

You can find salt-free crackers in many grocery stores, typically in the cracker or health food aisle. Online marketplaces like Amazon and specialty diet stores such as Healthy Heart Market also carry a wide selection of low or no-sodium products.

Both terms indicate a low sodium product, but there's a subtle distinction. "No salt added" means no salt was specifically included in the recipe, but the ingredients may contain natural sodium. "Unsalted" generally refers to the final product lacking added salt. Always confirm the actual sodium amount on the nutrition facts panel.

If you're looking for crunchy, salt-free snacks, consider low-sodium rice cakes, unsalted pretzels (though harder to find), or preparing fresh vegetable sticks like cucumbers, carrots, and celery.

Not necessarily. While some brands offer "hint of salt" or lower sodium whole wheat options, many standard whole wheat crackers contain significant amounts of sodium. Always check the nutrition label carefully.