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