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.
{ 2 comments… read them below or add one }
Some of these sound very good! I wish we had a bigger selection.
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.