Whether paired with cheese on a charcuterie board, dipped into your favorite spread, or enjoyed on their own, crackers are a versatile snack that can add both crunch and nutrition to your meals. However, finding healthy options in stores can be tricky.
Many popular crackers are made with refined grains like white flour, offer little fiber or protein, and are often high in sodium. Despite this, there are plenty of brands producing healthier alternatives, allowing crackers to be a nutritious part of a balanced snack or meal.
"Crackers can be an excellent way to incorporate whole grains into your diet," says Jenna Appel, MS, RD, LDN, CPT, registered dietitian and owner of Appel Nutrition. Plus, they can help you enjoy other healthy foods when paired with toppings like peanut butter, cheese, olives, smoked salmon, or hummus.
Finding healthy crackers in the snack aisle can be tough, so we consulted dietitians for their tips on how to choose the best options.
How to Choose Healthy Crackers
When shopping for crackers, here are a few key factors to consider:
- Look for whole food ingredients: Opt for crackers made with seeds, whole grains, or alternative flours rather than refined white flour and sugar.
- Aim for at least 3 grams of fiber: "Fiber is another important aspect of a healthy cracker," says Amanda A. Kostro Miller, RD, LDN. Look for crackers with the most fiber—some brands offer at least 3 grams per serving, which is a good benchmark.
- Watch out for high sodium levels: "Whenever possible, choose crackers with less sodium, as it's essential to manage sodium intake," adds Kostro Miller.
- Limit added sugars: Many Americans already consume too much sugar. Keep savory crackers low in added sugar, with no more than 1-2 grams per serving. "A little honey is fine, but avoid high fructose corn syrup or crackers with multiple added sugars," advises Caitlin Self, MS, CNS, LDN.
Our Top Picks for Healthy Crackers
Here are some of the best crackers to look for on your next grocery run, each offering healthier options:
- Best High Fiber: Flackers Flax Seed Crackers
- Best Classic: Triscuit Original Crackers
- Best Paleo Cracker: Simple Mills Rosemary & Sea Salt Almond Flour Crackers
- Best Seeded: Mary's Gone Crackers Super Seed Classic
- Best High-Protein: Zenb Cracker Crisps
- Best Gluten-Free: CrunchMaster Multi-Grain Sea Salt
- Best Sea Salt: Milton's Craft Bakers Gluten-Free Crackers
- Best for Weight Loss: GG Scandinavian Fiber Crispbread, Oat Bran
- Best Grain-Free: Cult Crackers
- Best Environmentally Friendly: Patagonia Provisions Organic Vegan Cheddar Cheeze Crackers
- Best Flavor: Raincoast Crispcotti Pineapple and Thai Basil
- Best Gourmet: Rustic Bakery Handmade Sourdough Flatbread
- Best Low-Carb, Keto: Fat Snax! Almond Flour Classic Crackers
- Best Made-with-Veggies: Real Food From The Ground Up Cauliflower Crackers
- Best Cheddar: Cheddar Pop Mmms Veggie Flour Baked Snack Crackers
These options offer a variety of flavors and nutrition profiles, making it easy to find a healthier cracker that fits your needs and preferences.
Best High-Fiber: Flackers Flax Seed Crackers
Nutrition (Per 8 crackers):
Calories: 160
Fat: 12 g (Saturated Fat: 1 g)
Sodium: 260 mg
Carbs: 10 g (Fiber: 9 g, Sugar: 0 g)
Protein: 6 g
Flax seeds are packed with health benefits and "provide healthy omega-3 fatty acids and plant lignans," according to Lauren Manaker, MS, RDN. To incorporate these benefits into your diet, try Flackers' flax seed crackers.
"Made with wholesome ingredients, these flax seed crackers are completely plant-based, keto-friendly, and gluten-free," says Manaker. "With an impressive 9 grams of fiber per serving, they can help people meet their daily nutritional goals."
Best Classic: Triscuit Original Crackers
Nutrition (Per 6 crackers):
Calories: 120
Fat: 3.5 g (Saturated Fat: 0 g)
Sodium: 160 mg
Carbs: 20 g (Fiber: 3 g, Sugar: 0 g)
Protein: 3 g
The simplicity of this recipe is hard to beat: whole wheat, oil, and salt—nothing more. This is why many dietitians recommend Triscuit as one of the healthiest cracker options. "I recommend Triscuit crackers because they come in a variety of bold flavors," says Kostro Miller. "Even their flavored options, like cracked pepper and olive oil, contain only 140 milligrams of sodium per serving. Plus, their other flavors are equally satisfying, with whole-grain wheat often being the first ingredient!"
Best Paleo Cracker: Simple Mills Rosemary & Sea Salt Almond Flour Crackers
Nutrition (Per 17 crackers):
Calories: 150
Fat: 8 g (Saturated Fat: 0.5 g)
Sodium: 230 mg
Carbs: 18 g (Fiber: 2 g, Sugar: 0 g)
Protein: 3 g
The first ingredient in these gluten-free Simple Mills crackers is a nut and seed flour blend made from almonds, sunflower seeds, and flax seeds—ensuring that a significant portion of the eight grams of fat per serving comes from heart-healthy omega-3s and vitamin E. "Simple Mills crackers are an excellent choice for those with allergies since they use almond flour instead of wheat flour," says registered dietitian Rachel Fine, MS, RD, CSSD, CDN, and owner of To The Pointe Nutrition.
Best Seeded: Mary's Gone Crackers Super Seed Classic
Nutrition (Per 12 crackers):
Calories: 150
Fat: 7 g (Saturated Fat: 1 g)
Sodium: 280 mg
Carbs: 16 g (Fiber: 3 g, Sugar: 0 g)
Protein: 5 g
For a crispbread-like texture in cracker form, Mary’s Gone Crackers are a go-to favorite. They frequently make lists of the healthiest crackers thanks to their great taste, simple ingredients, and numerous dietary benefits: they’re gluten-free, organic, vegan, and non-GMO. According to Rachel Fine, MS, RD, CSSD, CDN, "These crackers are a high-fiber option made with a blend of fibrous grains and seeds."
Lauren Manaker, MS, RDN, also recommends Mary’s Gone Crackers. "They offer a gluten-free crunch made with organic ingredients like quinoa and flax seeds. Plus, they’re a good source of plant-based protein!"
Best High-Protein: Zenb Cracker Crisps
Nutrition (Per 27 crackers):
Calories: 140
Fat: 6 g (Saturated Fat: 1 g)
Sodium: 170 mg
Carbs: 16 g (Fiber: 3 g, Sugar: 1 g)
Protein: 5 g
Many crackers, often made with refined flour, provide only a gram or two of protein, if any at all. This can be an issue when you're looking for a filling snack, as protein is key to boosting satiety between meals. However, if you choose brands like Zenb Cracker Crisps, which offer at least 5 grams of protein per serving, you'll ensure your snack is more satisfying and keeps you fuller for longer.
Best Gluten-Free: CrunchMaster Multi-Grain Sea Salt
Nutrition (Per 15 crackers):
Calories: 120
Fat: 3.5 g (Saturated Fat: 0.5 g)
Sodium: 150 mg
Carbs: 23 g (Fiber: 2 g, Sugar: 2 g)
Protein: 2 g
This option delivers a satisfying crunch with a blend of wholesome ingredients like brown rice flour, oat fiber, sesame seeds, quinoa, millet, and flaxseed. If you're searching for a healthier alternative to chips, Crunchmaster's Multi-grain Crackers are an excellent choice. They're low in calories, allowing you to enjoy more without the guilt. Plus, their crisp texture makes them especially satisfying to snack on!
Best Sea Salt: Milton's Craft Bakers Gluten Free Crackers
Nutrition (Per 14 crackers):
Calories: 130
Fat: 4 g (Saturated Fat: 0 g)
Sodium: 260 mg
Carbs: 22 g (Fiber: 1 g, Sugar: 2 g)
Protein: 2 g
Milton's Gluten-Free Crackers are a delicious and healthy option when you're craving a simple sea salt cracker without a strong flavor.
"Certified Gluten-Free and non-GMO Project Verified, Milton's Craft Bakers Gluten-Free Crackers offer an irresistible crunch and are made with high-quality ingredients like gluten-free grains and seeds. They're a great choice for dipping, sharing, or enjoying straight from the bag," says Manaker.
Best for Weight Loss: GG Scandinavian Fiber Crispbread, Oat Bran
Nutrition (Per 1 cracker):
Calories: 20
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 0 mg
Carbs: 6 g (Fiber: 4 g, Sugar: 0 g)
Protein: 1 g
When registered dietitian Brocha Soloff, BS, RD, CDN, searches for healthy crackers, she focuses on those with minimal ingredients, low net carbs, and high fiber—a powerful combination for weight loss. Her top choice for weight management is GG's crispbreads from Norway. Just two of these crispbreads provide a third of your daily fiber intake! This Scandinavian snack is made with only two nutrient-dense ingredients—wheat and oat bran—and contains zero sodium, making it a wholesome and healthy option. "Crackers can and should be part of a healthy diet. In fact, they're often a better choice than most bread for weight management," says Soloff.
Best Grain-Free: Cult Crackers
Nutrition (Per 6 crackers):
Calories: 130
Fat: 9 g (Saturated Fat: 1 g)
Sodium: 170 mg
Carbs: 11 g (Fiber: 4 g, Sugar: 0 g)
Protein: 4 g
If you're looking for a grain-free cracker, Cult Crackers are a fantastic choice, made with wholesome ingredients like cassava flour, sesame seeds, sunflower seeds, flaxseeds, chia seeds, and pumpkin seeds.
Thanks to these nutritious ingredients, you can feel confident that you're getting a healthy snack. Plus, with 4 grams of fiber and 4 grams of protein per serving, these crackers can help keep you satisfied until your next meal.
Best Environmentally Friendly: Patagonia Provisions Organic Vegan Cheddar Cheeze Crackers
Nutrition (Per 10 crackers):
Calories: 140
Fat: 5 g (Saturated Fat: 0.5 g)
Sodium: 250 mg
Carbs: 19 g (Fiber: 2 g, Sugar: 2 g)
Protein: 3 g
For environmentally conscious consumers, Patagonia Provisions crackers are a perfect option. "Made with organic and regeneratively grown wheat, these eco-friendly crackers are certified Organic, non-GMO, and contain no added sugar," says Manaker. "They are also stone-milled to preserve the wheat germ and bran, providing more antioxidants than refined crackers."