As the new year quickly approaches, many are looking to improve their diets and step up their nutrition game in 2025. As a certified nutrition coach, I always advise against restrictive and unsustainable diets that leave you feeling miserable and depleted. Instead, a smarter approach is making simple, healthy swaps for the foods you already enjoy. This allows you to clean up your diet without sacrificing the flavors and textures you love. Take healthy crackers, for example.
The beloved snack staple has an irresistible crunch and unmatched versatility. But are crackers a healthy dietary choice? If your go-to is From Ritz or Cheez-Its, no. I’ll share how crackers can fit into a balanced diet, what to look for on the ingredients label when buying them, and my top picks for the healthiest crackers on the market that don't compromise on taste.
If you're interested in more healthy swaps for your favorite foods, heed our advice on the healthiest salad dressings, healthiest oats, best protein bars, and more.
Courtesy of Crunchmaster
Crunchmaster Multi-Grain Crackers are made with whole grains, like brown rice and quinoa, as well as nutrient-dense seeds including sesame, amaranth, and flax. These crackers are gluten-free but still offer a satisfying crunch while remaining low in sugar, sodium, and cholesterol. The multi-grain flavor options include Aged White Cheddar, Sea Salt, Pimento Cheese, and Mexican Street Corn.
Courtesy of Mary’s Gone Crackers
Mary’s Gone Crackers are crafted with all-natural ingredients like organic whole grains and seeds, providing a nutritious and flavorful alternative to traditional crackers. They’re also certified organic, gluten-free, and vegan, catering to a wide range of dietary preferences. Each serving provides 4 grams of protein, 3 grams of dietary fiber, and 450 milligrams of heart-healthy omega-3 fatty acids, making Mary’s Gone Crackers a solid option for any snack or meal.
Courtesy of Snack Works
Triscuit Organic Crackers offers a simple and delicious snack made with just three organic ingredients. Baked with organic whole-grain wheat and a touch of sea salt, these crackers deliver a satisfying crunch and savory flavor profile. With no artificial flavors or colors, they’re a great option for those seeking a clean and tasty snack.
Courtesy of Whole Foods
Ak-Mak Sesame Crackers are rooted in Armenian heritage, reflecting a long tradition of baking with simple, wholesome ingredients. These crackers are made with a timeless recipe consisting of organic whole wheat flour, clover honey, sesame oil, butter, yeast, salt, and sesame seeds that honor the rich flavors of Armenian cuisine. Known for their crisp texture and nutty flavor, they pair well with a variety of toppings and make a delicious addition to any snack or meal.
Courtesy of Walmart
Wasa 7-Grains Crispbread Crackers are a hearty and nutritious choice made with a blend of whole grains, including rye, wheat, oats, corn, amaranth, spelt, quinoa, and barley. Low in both calories and fat, they offer a light yet crispy texture and satisfying crunch that’s perfect for pairing with hummus or your favorite cheese.
Courtesy of Walmart
Simple Mills Almond Flour Crackers are a flavorful snack crafted from almond flour, flax seeds, sunflower seeds, and a blend of aromatic spices like onion, garlic, and rosemary. What stands out about these crackers is their light, crispy texture, which makes them very satisfying without feeling too heavy. Plus these crackers are naturally gluten-free, thanks to the almond flour base, making them an excellent choice for those with a gluten intolerance or celiac disease.
Courtesy of Top Seedz
Top Seedz 6 Seed Crackers are a nutrient-packed snack made with a blend of sesame, sunflower, flax, pumpkin, chia, and hemp seeds. These crackers are rich in healthy fats, fiber, and plant-based protein, making them an excellent choice for anyone looking to boost their nutrition. Free from gluten, grains, and artificial ingredients, they provide a satisfying crunch and sturdy texture that can stand up to all sorts of tasty dips.
Courtesy of Blue Diamond
Nut-Thins Gluten-Free Crackers are made with a blend of rice flour and almonds, making them an excellent option for anyone seeking a vegan or gluten-free cracker. With a generous serving size of 19 crackers, you can indulge your cravings while keeping calorie intake in check. These light, crispy crackers provide a satisfying snack without compromising on flavor or nutrition, making them a perfect addition to your pantry.
I don’t recommend avoiding any specific cracker brand outright—after all, everything is fine in moderation. However, if you’re looking to make healthier choices, it’s worth keeping a few guidelines in mind to help you navigate the snack aisle effectively and avoid less nutritious options.
In general, I’d advise looking out for crackers made with refined grains, hydrogenated oils, artificial flavors, or preservatives. These tend to provide little nutritional value and are often loaded with empty calories. Additionally, crackers with very high sodium levels should also be approached with caution, especially if you’re trying to manage your salt intake. A few examples of popular cracker options you may want to enjoy in moderation include classics like Ritz, Goldfish, Cheez-Its, and Saltines.
Related: 11 Healthiest Bread Options to Eat and Their Health Benefits
Rather than avoiding crackers altogether, focus on choosing healthier options like Mary’s Gone Crackers, Wasa Crispbread, or Simple Mills. These brands emphasize whole grains, seeds, and other nutrient-dense ingredients, making them great alternatives that support your health without compromising on flavor or crunch.
You’ll be happy to know the answer is yes—crackers can absolutely fit into a healthy, well-balanced diet. However, not all crackers are created equal, and with the overwhelming variety on store shelves, it’s important to distinguish between those suited for occasional indulgence and those you can feel good about incorporating into your daily routine.
The issue is that certain crackers are loaded with refined grains, unhealthy fats, and added sugars, making them more of a treat than a wholesome snack. While these crackers may offer great flavor and a satisfying crunch, they provide little in the way of nutritional value. These crackers are best reserved for special occasions, like a beach trip during a family vacation, rather than being a regular staple in your pantry. On the other hand, healthier crackers can provide essential nutrients like dietary fiber, protein, and even heart-healthy fats when made with natural ingredients like whole grains, nuts, or seeds.
Related: 15 Healthiest Burgers You Can Eat at In-N-Out, Shake Shack, and More
Crackers can be more than just a solo snack. In fact, they’re a fantastic way to incorporate other healthy and nutritious foods into your diet. While they can be great on their own, crackers truly shine when paired with other nutrient-dense ingredients. For instance, pairing crackers with dips like hummus or guacamole not only adds flavor but also boosts your intake of healthy fats, fiber, and protein, turning a simple snack into a more balanced and satisfying option.
Additionally, crackers can serve as the perfect accompaniment to fresh fruits, vegetables, cheeses, nuts, and seeds, boosting your intake of essential nutrients like protein, vitamins, and minerals. Create a healthy snack plate with options such as baby carrots, cherry tomatoes, cucumber slices, apple wedges, almonds, walnuts, and sharp cheddar cheese. With endless combinations to choose from, you can build a balanced snack that’s both nutritious and delicious.
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When shopping for healthy crackers, it’s best to choose those made with natural, minimally processed ingredients. Look for options using whole grains, nuts, or seeds as the main ingredients. Whole grains like wheat, oats, or brown rice provide essential fiber and nutrients to support digestion and overall health, while crackers made with nuts and seeds offer heart-healthy fats, protein, and additional fiber.
Another key consideration is the cracker’s sodium and sugar content. Many conventional crackers are loaded with high levels of salt and added sugars, which can lead to empty calories and undermine your efforts to maintain a balanced diet. Opting for crackers that are low in both sodium and sugar ensures they will support your health goals rather than detract from them.
