Crackers Worth Eating

Okay, so I’ve been talking about all these crackers you DON”T want to eat, how about some that are healthier?

Following is a list of brands/types of crackers that have at least 3-grams of fiber per 30-gram (1 ounce) serving, and many are 100% whole grain. There are NO saturated or trans fats in any of these, and they have 200mg of sodium, or less, per serving.

Brand # Crackers per 30-gram serving Calories per serving Fiber – grams per serving
Wasa Fiber 3 110 8
Kavli Golden Rye 2 60 7
Good Health Quilts, Dark Rye 5 100 7
Ry Krisp Natural 4 100 7
Ryvita Rye & Oat Bran 3 110 6
Ryvita Pumpkin Seeds & Oats 2 120 6
Ryvita – Light, Dark or Sesame Rye 3 110 6
Ry Krisp Seasoned 4 120 6
Wasa Light Rye 4 120 6
Ryvita Multi-Grain 3 140 6
Finn Crisp Thin Crisps 4 80 6
Good Health Quilts, Light Rye 5 110 5
Ryvita Fruit Crunch 2 100 4
Kavli Hearty Thick 3 90 4
Ryvita Sunflower Seeds & Oats 2 90 4
Kavli Cristy Thin 6 100 4
Wasa – Hearty or Multi Grain 2 90 4
Trader Joe’s Savory Thins – Multigrain 17 130 4
ak-mak 100% Whole Wheat 5 120 4
Manischewitz Matzos, Whole Wheat 1 90 3
Good Health Quilts, Low Sodium 8 120 3
Wasa Whole Wheat 2 100 3
Good Health Quilts 8 120 3
Whole Foods 365 Baked Woven Wheats 8 120 3
Back to Nature Harvest Whole Wheats 6 120 3

The following crackers are pretty good even thought they have 1 gram of fat.  They also have 3 grams of fiber and 220mg of sodium or less:

  • Kraft South Beach Diet, Woven Wheat (1 pack of crackers/100 calories)
  • Nabisco Triscuit – except Cheddar, Reduced Fat or Thin Crisps (6/120 calories
  • Nabisco Triscuit – Reduced Fat (7 crackers, 120 calories)
  • Nabisco Triscuit – Thin Crisps (15 crackers, 130 calories)
  • Nabisco Triscuit – Cheddar (6 crackers, 120 calories)

I’m sure there are other crackers out there worth eating.  Just check the labels and find those with 3 grams or more of fiber per serving, and as little saturated and trans fats as possible.


  1. Some of these sound very good! I wish we had a bigger selection.

  2. Yes, unfortunately not many places have a big selection of crackers other than the usual Nabisco brands and a few others. And it varies even from section to section of the country. Our super Walmart has a few of the more unusual brands, and Publix is even better. We don’t have a health food store close, so I don’t get to check out their stuff very often.

  3. Jonathan Berman says:

    I would say avoid all Nabisco, and Kraft products as they support Monsanto and are doing pretty horrible things health wise with genetics. Definitely avoid them.

  4. Glenn B. Wing says:

    We shop at Whole Foods and the store carries a large line of healthy crackers. I recently discovered a Lentil Cracker by Mediterranean Snacks – serving size 1 oz which is about 4.5 crackers, total fat is 3g,no saturated fat or trans fat. Given the graph above, the lentil cracker seems reasonally good?

  5. anderson brower says:

    Hard to find good crackers, especially for putting in soup and chili.

  6. Julianne says:

    I like some of the new glutenfree crackers but don’t know how helathy they are really.

  7. I can’t find a good cracker for soups. Most healthy crackers are for snacking. They replace snack crackers, but not saltines.

  8. Thank you for some other great post. I agree it is hard to find crackers that are healthy. Most have too much trans fats or salt.

  9. Emmanuel says:

    Interesting take on healthy crackers. Thanks.

  10. I recently clicked through to your site. All I gotta say is I learned [a lot of information.

  11. i haven’t found a good sub for saltine crackers. snack crackers not the same thing.


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