Shop Smart: How to Pick the Best Healthy Crackers
By Lisa D'Agrosa, M.S., R.D., November 19, 2013 - 2:30pm
Keeping a box or two of crackers on hand is helpful for whipping up a quick appetizer when guests (not always expected) drop by. They’re also a staple for an easy snack. Unfortunately, many crackers contain excessive sodium, sugar and unhealthy fats. Here’s what to seek out on labels and some brands that meet our criteria.
|Numbers to Look For:|
|Saturated Fat||≤ 0.5 g|
|Sodium||≤ 200 mg|
|Dietary Fiber||≥ 2 g|
|Sugars||≤ 2 g|
|Serving Size: About 30 grams (serving sizes may vary).|
Ingredients to look for: Healthy oils (olive, canola), whole grains (whole wheat, brown rice, whole rye)
Watch out for: Partially hydrogenated oils, cottonseed oil, palm oil, sugar
Check Your Oil: Some crackers list 0 grams of trans fat but are still made with partially hydrogenated oils. Double-check the ingredient list and pick heart-healthy oils instead.
More Than Wheat: Whole-wheat is a healthy choice—and crackers are now also made with quinoa, brown rice, whole rye, amaranth and more good-for-you whole grains.
Flavor Trip-Up: Flavored crackers, while tasty, can tip the sodium scales with 300 mg or more per serving—and that’s before salty toppings like dips and cheese.
Healthy Crackers We Love:
Triscuit Hint of Salt
Blue Diamond Almond Artisan Nut-Thins with Sesame Seeds (Gluten-Free)