What Is The Healthiest Crackers To Eat
- October 13, 2021
That's because many store-bought crackers are made with refined grains, lack fiber, and are high in sodium."Crackers can be a great way to get a serving of whole grains into the diet," says dietitian Jenna Appel, MS, RD, LDN, CPT, and owner of Appel Nutrition.Of course, with most nutrition advice, moderation is key: "Be mindful of your cracker toppings as what you consume with your crackers can lead to excess calorie, fat, or sodium consumption," says Appel.We know that finding healthy crackers in the snack aisle can be hit or miss.The first ingredient should be 100% whole grain flour," says registered dietitian Amanda A. Kostro Miller, RD, LDN , who serves on the advisory board for Smart Healthy Living.The first ingredient should be 100% whole grain flour," says registered dietitian , who serves on the advisory board for Smart Healthy Living."Another thing to strive for in a healthy cracker is fiber."Another thing to strive for in a healthy cracker is fiber.If you're looking for a healthy cracker choice, keep the added sugar in check: no more than 1-2 grams of sugar per serving is best," says dietitian Caitlin Self, MS, CNS, LDN.6 crackers (28 g) : 120 calories, 3.5 g fat (0 g saturated fat), 160 mg sodium, 20 g carbs (3 g fiber, 0 g sugar), 3 g protein.It's what led to many dietitians recommending Triscuit as one of the healthiest crackers you can buy.Their other flavors as well are very satisfying, and whole-grain wheat tends to be the first ingredient!".12 crackers (30 g) : 150 calories, 7 g fat (1 g saturated fat), 280 mg sodium, 16 g carbs (3 g fiber, 0 g sugar), 5 g protein.You'll almost always see Mary's Gone Crackers on lists of the healthiest crackers because they taste great, are made with simple ingredients, and check a lot of dietary boxes: gluten-free, organic, vegan, and non-GMO.Dietitian Rachel Fine, MS, RD, CSSD, CDN, owner of To The Pointe Nutrition says these crackers "are another favorite high-fiber option with a mix of fibrous grains and seeds.".1 crispbread, 8 g : 30 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 6 g carbs (4 g fiber, 0 g sugar), 1 g protein.17 crackers (30 g) : 130 calories, 11 g fat (3.5 g saturated fat), 240 mg sodium, 6 g carbs (3 g fiber, <1 g sugar), 5 g protein.If you're on a low-carb or keto diet, these almond flour-based crackers are your best bet with just 3 grams of net carbs per serving.They're low in sodium and get their protein punch from almonds and egg whites and extra fiber from flaxseeds.$29.99 per 8-pack at Fat Snax Buy Now.The first ingredient in this gluten-free box is a nut and seed flour blend concocted with almonds, sunflower seeds, and flax seeds—so you know a big chunk of the eight grams of fat in each serving comes from heart-healthy omega-3s and vitamin E.
"Simple Mills crackers are a great option for those with allergies as they are made with almond flour, rather than wheat flour," says Fine.2 crispbreads, 20 g : : 60 calories, 1 g fat (0 g saturated fat), 90 mg sodium, 14 g carbs (5 g fiber, 0 g sugar), 3 g protein.The wheat germ, bran, and whole-grain rye in these crackers really amp up the fiber content here, while the sesame seeds add in healthy fat.This wholesome Annie's pick packs in organic whole wheat flour, sunflower oil, and a bit of real cheddar for a subtle flavor.$7.00 at Rustic Bakery Buy Now.Most of the crackers that didn't meet our healthy cracker criteria fell on the worst list because they're made with refined grains, lack fiber, are high in sodium, or contain added sugars.Worst: Nabisco Wheat Thins Original.Wheat Thins contain a decent fiber and protein content, but the five grams of sugar per serving is simply unnecessary.4 crackers, 14 g : 60 calories, 1 g fat (0 g saturated), 80 mg sodium, 10 g carbs (<1 g fiber, 0 g sugar), 1 g protein.These Keebler Club Crackers pack in sugar and salt without any fiber or protein.Worst: Ritz Bits, Cheese.Worst: Keebler Town House Flatbread Crisps Sea Salt & Olive Oil.The 4 grams of fat here come from inflammatory soybean oil. .
The Best Healthy Crackers to Buy at the Store
Crackers are a classic snack food, dip scooper-upper and pantry staple.Meet your ultimate crowd-pleaser: this versatile cracker has a subtle, wheaty taste and great crunch.Thin and crunchy with a sourdough bite, this cracker has the most fiber of our picks.Gluten-free and deliciously salty with a touch of buttery sweetness, this cracker begs for something mellow.Consider this healthy shopping tips the next time you're strolling down the cracker aisle.And a smaller portion like this may trick you into thinking you're choosing a low-calorie or low-sodium option, but only because you're getting less food.Since most crackers don't break the calorie bank-all our picks are under 140-you have room to put something yummy on them.We spotted some varieties as high as 250 mg of sodium per serving—10 percent of your daily recommended intake.You know to check the fiber (we set our parameter at a minimum of 3 g), but also look at the ingredients to make sure your cracker is made with whole grains.We like to get products that list them first, but if you want a cracker with a more neutral taste, opt for one that blends whole-and refined-grain flours.To find a gluten-free variety that fits within our fiber recommendations, seek out products made with nuts, seeds and gluten-free whole grains. .
The Best Healthy Crackers for Weight Loss
Mary's Gone Crackers Super Seed Crackers, 13 crackers Calories 160 Fat 8 g Saturated Fat 1 g Sodium 200 mg Carbs 19 g Fiber 3 g Sugar 0 g Protein 3 g What if we told you eating these crackers could ward off metabolism-slowing inflammation, heart disease, diabetes, Alzheimer's and osteoporosis?Simply Balanced Multigrain with Quinoa & Flax Pita Crackers, 10 crackers Calories 120 Fat 4 g Saturated Fat 0 g Sodium 170 mg Carbs 18 g Fiber 2 g Sugar 1 g Protein 3 g Fans of these healthy crackers describe them as crunchy with a perfect texture and taste — a snack review can't get much better than that.Simply Balanced, Target's in-house organic brand, uses a blend superfoods like millet (a magnesium-filled grain), flax, quinoa and whole-wheat flour to create these fiber- and protein-filled crackers.Luke's Organic Bean & Seed Multigrain and Seed Crackers, 12 crackers Calories 140 Fat 5 g Saturated Fat 0.5 g Sodium 85 mg Carbs 19 g Fiber 3 g Sugar 0 g Protein 5 g Go ahead, grab a handful!These healthy crackers are filled with good-for-you whole food ingredients like black beans, sesame seeds, quinoa and amaranth flour.Luke also turns to organic potato starch to bolster this cracker's fiber content, ensuring they will keep you satiated for hours.Conventional saltines are filled with waist-widening soybean oil and heart-harming partially hydrogenated oil — not a fit for any healthy eating plan. .
Best and Worst Cracker Choices: Calories in Favorites
When many of us think of crackers we think of saltines—the pale, square, crunchy crisps that we often eat with soup or topped with peanut butter.These crackers are made by several different companies, but the nutrition facts for saltines are fairly consistent between brands.A single serving of saltines (5 crackers) contains 62.3 calories, 11 carbohydrates, and 1 gram of protein.Some brands of saltines (and other crackers) are made with partially hydrogenated oils or trans fat.Health experts recommend that you reduce or eliminate your intake of trans fat.Keebler Club crackers are made with sugar and high fructose corn syrup.Ritz Crackers are made with sugar, high fructose corn syrup, and partially hydrogenated oils (trans fat).are made with sugar, high fructose corn syrup, and partially hydrogenated oils (trans fat).And since most of us eat them as a snack food, they can easily tip the calorie scales in the wrong direction.In addition to calorie count, the grams of fiber in your cracker can help boost your healthy diet.And consider choosing crackers that are made from healthy ingredients such as vegetables, whole grain flours, nuts, and seeds.Some new cracker varieties contain ample amounts of fiber, healthy fats, and protein.If you love to snack on crackers, but find that you eat too much of them there are a few sneaky ways to reduce your intake.If you have to work a little harder to get to your favorite snack foods, you're less likely to mindlessly indulge.If you have to work a little harder to get to your favorite snack foods, you're less likely to mindlessly indulge.While storing crackers in a resealable plastic container may help to keep them fresh longer, you lose the benefit of the Nutrition Facts label when you throw away the package.By keeping crackers in the original box, you have a regular reminder of the calorie and fat grams as well as the standard serving size.It's nearly impossible to keep track of how much you're eating when you mindlessly snack out of the package.Instead, take just a few crackers, put them on a plate with your favorite healthy topping and enjoy a single serving. .
Best and Worst Snacks
An ideal snack gives you protein or fiber -- or both -- to help you feel full, says Gillian Culbertson, RD, certified diabetes educator at the Cleveland Clinic. .
6 Best Healthy Crackers Dietitians Recommend
To cut down on some of the work, we talked to some top dietitians to snag their top healthy cracker recommendations.Each one adds in extra protein and fiber to your afternoon snack or meal—ensuring that they'll help you stay full and energized in between meals like a good snack should.Buy it: Triscuit Original Whole Grain Crackers ($4 per box).Go with these cauliflower-based crackers.“Made with simple ingredients like almond flour, sunflower seeds, and flax seeds—and nothing artificial ever—these are a definite snacking win for anyone looking for a gluten-free, grain-free, corn-free, and dairy-free option,” says Maggie Michalczyk, RD.Buy it: Simple Mills Almond Flour Crackers ($5).For Paleo eaters looking for high-protein, low-sugar options, this is the healthy cracker for you.“These Paleo, vegan, gluten-free, and grain-free crackers are a great option for a wide variety of diets," says Michalczyk.Best nut-free option: Mary's Gone Crackers Super Seed Crackers, $25 for six boxes.Buy it: Mary's Gone Crackers Super Seed Crackers ($25 for six boxes). .
Choosing Healthier Crackers
Whole grains as the first ingredient.Have little or no added sugar.Sodium, from salt and other food additives, can be found in almost any processed food.Avoid artificial preservatives and food coloring.Bottom line: When selecting snacks for yourself and your family, look for foods that are rich in whole grains and fiber, do not contain excessive amounts of sodium, have minimal added sugar, and do not contain artificial preservatives or colors.Avoid added starch.Recommendation: It is best to avoid snacks that contains any added starch.Types of added sugar are listed in red.Most crackers have few, if any, whole grains.In fact, most crackers contain enriched wheat flour.Additionally, these crackers often contain excessive amounts of sodium and sometimes even added sugar.When you choose crackers for your family, try to select mostly whole grain crackers with minimal sodium and added sugar.How do you know if a snack is rich in whole grains?Look to see if “whole grain wheat” is the first ingredient on the ingredient list.Triscuit Crackers Ingredients: whole grain wheat, vegetable oil, sea salt.Wasa Multigrain Cracker Ingredients: whole grain rye flour, sourdough, oat flakes, whole grain wheat flour, whole grain oat flour, whole grain barley flour, yeast, salt, barley malt extract, sunflower lecithin.Though rich in whole grains, Wasa crackers contain barley malt extract, a type of added sugar.Though rich in whole grains, Crunchmaster crackers contain potato starch, a type of added starch.Wheat Thins Ingredients: whole grain wheat flour, soybean oil, sugar, cornstarch, malt syrup, salt, refiner’s syrup, leavening, vegetable color.Though rich in whole grains, Wheat Thins crackers contain multiple types of added sugar and starch.Dare’s Breton crackers contain refined flour and added sugar.Goldfish crackers made with whole grains contain refined flour and higher amounts of sodium.Reasons to avoid Back to Nature Stoneground Wheat Crackers crackers: Refined flour is first ingredient.Contains added sugar.Ritz Crackers Ritz Crackers Ingredients: enriched flour, soybean oil, sugar, partially hydrogenated cottonseed oil, salt, leavening, high fructose corn syrup, soy lecithin, malted barley flour, natural flavor.Whole Wheat Ritz Crackers Ritz Crackers Ingredients: enriched flour, whole grain wheat flour, soybean oil, sugar, partially hydrogenated cottonseed oil, leavening, salt, high fructose corn syrup, soy lecithin.Reasons to avoid Whole Wheat Ritz crackers: Refined flour is first ingredient.Contains sugar and dextrose, types of added sugar.No whole grains.Contains sugar, dextrose and corn syrup, types of added sugar.Other Healthy Food Evaluations. .
And actually, snacking isn’t “bad” for you if you do it in moderation and make healthy choices.Yes, we all have long days at work where we start craving something sweet or need something salty to help us snap out of the workday lull, but if you’re smart about how you snack you’ll feel, and maybe even look, better.As boring as “healthy snacks” might sound, you’d be surprised at just how tasty they are, all the new things you’ll get to try, and how easy they are to tote around with you on the go.So, let’s toss the excuses aside and run through some of the healthy, nutritious items that you should be adding to the top of your grocery list.Zucchini or cucumber circles (Sounds fancy, huh?).And finally (drumroll please): Snacks to curb your sweet tooth.Canned fruit (in natural juice or light syrup).Thin slice of angel food cake or homemade banana-nut bread.We’d be slacking if we didn’t remind you to check out the nutrition label and choose wisely when shopping.Watch for added sugars and salt, and try making healthier versions of packaged snacks at home so you can choose the ingredients. .
Which Of These Popular Crispbreads Is The Healthiest?
Walk into the biscuit aisle of the supermarket and you're bound to see an endless stream of colourful crackers and crispbreads, many claiming to be 'healthy' and 'natural'."Looking for the word 'wholegrain' is a good start," accredited practising dietitian Sanchia Parker told HuffPost Australia."Any cracker made with wholegrains is going to be lower GI, higher in fibre and therefore more filling -- meaning we need less to keep us full," Parker said.Arnott's Vita-Weat 100% Natural 9 Grains Ryvita Multi-Grain Wholegrain Rye Crispbread Sun Rice Original Thick Rice Cakes -- "If eaten with a source of protein as they are a higher GI, so paired with a protein food will help sustain energy levels," Parker said.Pros: "Low in saturated fat, very high in fibre and contain a variety of grains (so more nutrients)," Parker said.First three ingredients: Wholegrain rye flour, toasted seeds and grains, salt.Cons: "Rice cakes can have a high GI (that is, they are broken down quickly), so eat these with protein to sustain energy levels," Parker said.Pros: "These are low in saturated fat and high in fibre," Parker said.Cons: "However, they are made with white/refined flour, are high GI and don't have as much nutrition as some of the other crackers-- so eat with a protein to keep you full," Parker said.Pros: "Salada is low in saturated fat and high in fibre, "Parker said.Now we know which crispbreads to eat and avoid, the next question you're probably thinking is how many is considered one serving for a snack -- followed by some healthy, delicious toppings ideas."You want to have protein with the higher GI crispbreads as otherwise they will break down really quickly and you'll get hungry again -- eventually meaning that you will eat more crispbreads in the end," Parker told HuffPost Australia."You often think savoury for crackers, so I like adding sweet toppings for a change."."Low fat ricotta, sliced strawberries/kiwis/mango, topped with walnuts and cinnamon is a favourite," Parker said."Two other great sweet toppings are almond butter, banana coins and a sprinkle of mixed spice, or tahini, a drizzle of honey and thinly sliced apple.". .