Are Crackers Healthy? The Truth About Your Salty Snack

🔑 Key Findings

Ritz crackers contain High Fructose Corn Syrup and sugar, making them more like a cookie than a savory snack.

Cheez-Its and other popular brands use TBHQ, a petroleum-based preservative linked to immune system harm.

Most 'healthy' wheat crackers are still primarily refined flour and canola oil.

Even 'clean' brands can pack over 200mg of sodium per small serving.

The Short Answer

Are crackers healthy? Generally, no.

Most crackers are ultra-processed foods designed to be shelf-stable for months. They are typically made from refined white flour, bathed in inflammatory seed oils (like soybean or canola), and dusted with high amounts of sodium.

Even worse, many popular brands like Ritz and Cheez-It contain synthetic preservatives like TBHQ and unnecessary sweeteners like High Fructose Corn Syrup. While "clean" options exist (like Is Marys Gone Crackers Clean), the average cracker aisle is a minefield of empty calories and additives.

Why This Matters

Crackers are often marketed as a "light" snack, but they are nutrient-poor and calorie-dense. Because they lack water and fiber, it's easy to consume hundreds of calories without feeling full.

The Seed Oil Problem:

Most crackers rely on cheap vegetable oils to stay crisp. Soybean, canola, and sunflower oils are standard. These oils are high in Omega-6 fatty acids, which can contribute to inflammation when consumed in excess. Oils In Crackers

The Refined Flour Spike:

Unless the box explicitly says "100% Whole Grain," you are eating enriched white flour. This simple starch converts rapidly to sugar in your bloodstream, causing insulin spikes similar to eating white bread or candy. White Vs Wheat Bread

The Sodium Trap:

Sodium adds flavor and acts as a preservative. A small handful of crackers can easily contain 200-300mg of sodium—about 10-15% of your daily limit—without satisfying your hunger.

What's Actually In Popular Crackers

We analyzed the ingredient labels of America's favorite crackers. Here is what we found hiding in the fine print:

Refined Flour: The first ingredient in Ritz, Club, and Goldfish. It offers zero fiber and minimal nutrition.
TBHQ (Tertiary Butylhydroquinone): A synthetic preservative found in Cheez-Its and Wheat Thins. Studies suggest it may harm the immune system.
High Fructose Corn Syrup (HFCS): Surprisingly found in Ritz and Club Crackers. Why does a salty cracker need corn syrup? To make it addictive.
Seed Oils: Canola, soybean, and palm oil are in almost every box. Seed Oils
Sugar: Wheat Thins contain 4g of added sugar per serving. That's a teaspoon of sugar in your "savory" snack.

What to Look For

Green Flags:

Seeds & Nuts: Almond flour, flax seeds, or sesame seeds as the first ingredient.
Short Ingredient Lists: 3-5 ingredients maximum (like Is Triscuit Clean).
Fiber: At least 3g of fiber per serving.
No Added Sugar: Savory crackers shouldn't need sweeteners.

Red Flags:

"Enriched Flour": Code for refined white flour.
TBHQ / BHT: Synthetic preservatives.
"Vegetable Oil": Unspecified or blend of soybean/canola oils.
Sugar / Corn Syrup: Hidden sweetness to drive cravings.

The Best Options

Not all crackers are junk. Here is how the top brands stack up:

Brand	Product	Verdict	Why
Mary's Gone Crackers	Original	✅	Organic, seed-based, no added oils.
Simple Mills	Almond Flour	✅	Grain-free, nutrient-dense ingredients.
Triscuit	Original	⚠️	Whole grain & simple, but uses canola oil.
Wheat Thins	Original	⚠️	Whole grain, but high sugar (4g) & canola oil.
Goldfish	Cheddar	🚫	Refined flour, seed oils, low nutrient density.
Cheez-It	Original	🚫	TBHQ, refined flour, inflammatory oils.
Ritz	Original	🚫	HFCS, sugar, palm oil, refined flour.

The Bottom Line

1. Swap flour for seeds. Choose crackers made from almond flour, brown rice, or seeds (like Mary's or Simple Mills).

2. Check the oil. Avoid soybean and "vegetable" oil. Avocado or olive oil is rare but superior.

3. Watch the additives. If you see TBHQ or High Fructose Corn Syrup, put the box back.

FAQ

Are Ritz crackers healthy?

No. Ritz crackers are highly processed and contain High Fructose Corn Syrup, sugar, and refined flour. They are closer to a cookie than a health food.

Are Goldfish healthy for kids?

Not really. While better than some chips, Goldfish are made from refined white flour and vegetable oils. They lack fiber and provide mostly empty calories. Cleanest Crackers

Is Triscuit a healthy cracker?

It's acceptable. Triscuit is better than most because it uses 100% whole grain wheat and has only three ingredients. However, it is baked with canola oil, which some people avoid. Is Triscuit Clean

References (17)

🛒 Product Recommendations

✅

Grain-Free Crackers

Hu Kitchen

A gold standard for clean snacking. These use a grain-free flour blend (almond, cassava, coconut) and are baked with **organic coconut oil** rather than inflammatory seed oils.

Recommended

✅

Organic Flax Seed Crackers

Flackers

Made from just organic flax seeds, apple cider vinegar, and sea salt. They are dehydrated at low temperatures to preserve nutrients, offering a massive **6g of fiber** per serving.

Recommended

✅

Whole Grain Crispbread

Wasa

A minimalist staple with only two or three ingredients: **whole grain rye flour**, yeast, and salt. Contains zero added oils or sugars and provides a sturdy, fiber-rich base for toppings.

Recommended

✅

Almond Flour Crackers

Real Phat Foods

A rare find that uses **avocado oil** instead of industrial seed oils. The simple ingredient list includes almond flour, egg whites, and pink salt, making them keto-friendly and nutrient-dense.

Recommended

✅

6-Seed Crackers

Top Seedz

Excellent ingredient quality featuring a blend of six seeds (sesame, sunflower, pumpkin, flax, chia, hemp) and baked with **extra virgin olive oil**. USDA Organic and naturally gluten-free.

Recommended

✅

Savory Crisps

Ella's Flats

These are essentially just seeds held together by psyllium husk. High in plant-based fats and fiber, with **no added oils** or fillers, making them one of the cleanest options available.

Recommended

✅

Veggie Pita Crackers

Simple Mills

A better alternative to pita chips, made with a veggie flour blend (sweet potato, parsnip, celery root). While they use organic sunflower oil, the **nutrient-dense base** and lack of refined grains earn them a spot.

Recommended

✅

Scandinavian Fiber Crispbread

Famous for its incredibly high fiber content (**4g per cracker**). Made primarily from wheat bran and rye flour, it is a powerhouse for digestion and appetite control.

Recommended

✅

Sea Salt Crispy Crackers

Nufs

Marketed explicitly as 'seed oil free,' these use **olive oil** as the fat source. The base is a blend of almond, rice, and cassava flours with no gums or fillers.

Recommended

✅

Almond Flour Crackers

Fat Snax

Uses **real butter** and coconut flour rather than cheap vegetable oils. A great low-carb option that avoids the 'modified starch' trap common in gluten-free products.

Recommended

✅

Primal Thin Crackers

Julian Bakery

Made with organic parmesan cheese, seeds, and tapioca flour. Provides a savory crunch from **grass-fed dairy fats** without relying on industrial seed oils.

Recommended

✅

Sea Salt Almond Flour Crackers

HighKey

Another strong keto contender using **butter** as the primary fat. The ingredient list is short, avoiding the inflammatory vegetable oil blends found in most almond crackers.

Recommended

✅

Grain-Free Crackers

Dr. Berg

Formulated specifically to avoid insulin spikes. Uses **olive oil** and blanched almond flour, with zero added sugars or synthetic additives.

Recommended

🚫

Club Crackers

Keebler

A classic example of ultra-processed food. Contains **TBHQ**, a synthetic preservative, along with **High Fructose Corn Syrup** and sugar to make them hyper-palatable.

Avoid

🚫

Toast Chee Peanut Butter Crackers

Lance

A nutritional disaster containing **Yellow 6** dye, powdered cheese fillers, and a mix of inflammatory oils (soybean/canola/palm). The 'peanut butter' filling is loaded with added sugar.

Avoid

🚫

Original Crackers

Breton

Often served at parties, but the ingredient list includes **vegetable oil shortening** with TBHQ and ammonium bicarbonate. Contains added sugar and refined wheat flour.

Avoid

🚫

Table Water Crackers

Carr's

Nutritionally void. Made almost entirely of white flour and **palm oil**, offering zero fiber and spiking blood sugar rapidly. A 'neutral' taste that comes from a lack of real food ingredients.

Avoid

🚫

Original Crackers

Town House

Similar to Club crackers, these rely on **soybean oil with TBHQ** and sugar. They are fragile, refined starch bombs that offer no satiety.

Avoid

⚠️

Premium Saltines

Nabisco

The go-to soup cracker is mostly empty calories from unbleached enriched flour and **soybean or canola oil**. Lacks fiber and nutrients, essentially acting as sugar in the body.

Use Caution

🚫

Stoned Wheat Thins

Red Oval Farms

Don't let the name fool you. They contain **sodium metabisulfite**, a preservative, and are made with refined flour and canola oil, not just healthy 'stoned wheat'.

Avoid

⚠️

Nut Thins

Blue Diamond

Often mistaken for a healthy nut cracker, but the first ingredient is **rice flour**. They also use **safflower oil** (a seed oil) and have a much lower nutrient density than true seed crackers.

Use Caution

⚠️

Gluten Free Crispy Sea Salt Crackers

Milton's

A 'health halo' product. While gluten-free, they are made with a blend of starches (corn, potato) and contain **sugar** and inflammatory seed oils (canola/safflower).

Use Caution

⚠️

Stoneground Wheat Crackers

Back to Nature

Greenwashed packaging hides the fact that they contain **brown rice syrup** (added sugar) and **safflower oil**. 'Organic' doesn't automatically mean nutritious.

Use Caution

⚠️

Organic Classic Rich Crackers

Late July

Despite being organic, these mimic the taste of buttery crackers by using **cane sugar** and **invert syrup**. They also rely on sunflower or safflower oil instead of stable fats.

Use Caution

👌

Cheddar Bunnies

Annie's

Better than Goldfish because they lack synthetic dyes and GMOs. However, they are still a processed snack made with **refined wheat flour** and sunflower oil. Good for kids, but not a health food.

Acceptable

⚠️

Cauliflower Crackers

From the Ground Up

Better than standard chips, but contains **maltodextrin** and palm oil. The veggie content is processed into a flour blend that includes starch fillers.

Use Caution

💡 We don't accept payment for recommendations. Some links may be affiliate links.

Are Crackers Healthy? The Truth About Your Salty Snack

TL;DR

🔑 Key Findings

The Short Answer

Why This Matters

What's Actually In Popular Crackers

What to Look For

The Best Options

The Bottom Line

FAQ

Are Ritz crackers healthy?

Are Goldfish healthy for kids?

Is Triscuit a healthy cracker?

🛒 Product Recommendations

📖 Related Research

Is Store-Bought Bread Bad for You?

What Are Dough Conditioners?

Is DATEM in Bread Safe?

More about Bread & Bakery

Search Crunchy

TL;DR

🔑 Key Findings

The Short Answer

Why This Matters

What's Actually In Popular Crackers

What to Look For

The Best Options

The Bottom Line

FAQ

Are Ritz crackers healthy?

Are Goldfish healthy for kids?

Is Triscuit a healthy cracker?

🛒 Product Recommendations

📖 Related Research

Is Store-Bought Bread Bad for You?

What Are Dough Conditioners?

Is DATEM in Bread Safe?

More about Bread & Bakery