10 Best Healthy Crackers to Grab at the Grocery Store

September 27, 2024

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Who doesn’t love crackers? With cheese, with tuna or chicken salad, with dips… there are so many snacking moments that call for crackers. But while store shelves are loaded with different kinds, many are not great for you — even those that claim to be. We asked dietitians to walk grocery store aisles with us to find healthy crackers you can feel good about, that also bring the flavor and crunch.

How to choose healthy crackers

With a large selection to choose from, how can you define what makes the “best” cracker?

“What to look for in a cracker depends on your personal goals, needs, and preferences,” says Avery Zenker, registered dietitian at Everflex Fitness. “Choose crackers aligned with your goals, whether that’s gluten free, vegan, low carb, etc.”

She also recommends looking for crackers with at least 3 grams each of protein and fiber per serving, so you aren’t left hungry even after your snack. If a cracker you love has slightly less protein or fiber, fill in with toppings (e.g., if you need some fiber, dip your crackers in hummus).

Along with protein, seek out crackers with healthy fats that are made with whole grains, says Cassandra Padula Burke, registered dietitian nutritionist, triathlon coach, and owner of Catalyst Performance Lab.

“Whole grains contain fiber, which helps support digestion, regular blood sugar levels, and helps you feel fuller longer,” Burke says. “Choose crackers with minimal ingredients and healthy fats from nuts, seeds, and olive oil, which may support heart health.”

Two things to avoid: Crackers with added sugars and excess sodium, which may contribute to elevated blood pressure.

What are the healthiest crackers to eat?

Here are 10 crackers recommended by dietitians.

1. Ryvita Crispbread

These simple yet delicious and very crunchy crackers are made with minimal ingredients. “These crackers are made with whole grains and seeds,” Zenker says. “The ingredients for the multigrain type include whole grain rye flour, toasted grains and seeds (buckwheat, brown flaxseed, sesame seeds, kibbled rye), rye bran, and salt.” That type also has 4 grams of fiber and 3 grams of protein per serving.

2. Blue Diamond Almond Nut-Thins

“These are gluten free and made primarily with almonds, providing a good source of protein and fiber without the grains,” explains dietitian Ana Reisdorf.

3. Hippie Snacks Banana Bread Crisps Original

If you’re looking for a sweet treat that makes you feel good while you’re eating it, we might’ve found your new favorite snack.

“These are a sweeter cracker, made with bananas as the first ingredient,” says Zenker.
“They’re also made with coconut milk powder, cassava flour, maple syrup, and seeds, including pumpkin, sesame, and hemp seeds.”

Plus, they’re allergy-friendly; gluten-free, vegan, grain-free, and oil-free. If you’re not in the mood for their original flavor, Hippie Snacks also has several other varieties of crisps, including almond, avocado, and cauliflower.

4. Wasa Whole Grain Crispbread

“If you love rye like I do, Wasa Whole Grain Crispbread offers a high-fiber, low-calorie snack option perfect for topping with your favorite ingredients,” says Burke.

Whole grain rye contains essential vitamins and minerals such as magnesium, phosphorus, iron, and B vitamins, and Burke suggests this may help lower cholesterol levels and support heart health.

5. Finn Crisp Original

Finn Crisp is another option with many benefits.

“Per serving (five pieces), it contains 6 grams of fiber and 3 grams of protein,” says Zenker. “It’s low in fat and free of saturated fat, trans fats, sugar, and cholesterol, can be found in most grocery stores, and is more affordable than some other health-focused cracker products.”

6. Triscuits

We wouldn’t be surprised if you had these classic crackers in your pantry already.

“Triscuits are highly underrated, but with just three ingredients, they may be one of the healthiest whole-grain crackers on the market,” says sports nutritionist Melissa Boufounos, CHN. “I prefer the original sea salt flavor, but many flavors, including a low-sodium version, are available.”

Boufounos says that four crackers provide two grams of protein and fiber. She suggests topping them with homemade marinara or pizza sauce, a slice of turkey pepperoni, and a sprinkle of cheese to make pizza bites for a fun and tasty snack.

7. Flackers

Looking for a cracker with no hidden ingredients? Flackers only contain three simple ingredients: flaxseeds, apple cider vinegar, and salt.

“These crackers are grain-free, vegan, keto, paleo, oil-free, and organic,” says Zenker. “One serving of eight crackers contains 9 grams of fiber, 6 grams of protein, and 2 milligrams of iron.”

8. Simple Mills Almond Flour Crackers

“These are grain free, gluten free, and made with minimal, whole-food ingredients like almonds, flax, and sunflower seeds, offering healthy fats, fiber, and protein,” says Reisdorf.

From sea salt to cheddar to rosemary, the Simple Mills cracker line has some great options to suit any craving.

9. Nud Fud Crackers Original

Wholesome food meets the naked (or “nud”) truth when it comes to Nud Fud. These crackers are organic, gluten free, vegan, paleo, grain free, low carb, and oil-free, as well as low in sugar.

Plus, they’re made simply, with minimally processed ingredients: sweet potato, coconut, buckwheat, chia seeds, apple cider vinegar, and Himalayan salt, Zenker notes.

10. Mary’s Gone Crackers

These healthy snacks are a fan favorite thanks to their ingredients.

“Black Pepper is my choice for a crunchy and delicious plant-based and fiber-packed snack. It combines whole grain brown rice and quinoa with the healthy fats from sesame and flax seeds,” says Burke.