In This ArticleView AllIn This ArticleNutritionHealth BenefitsTips for EnjoyingFAQs
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In This Article
Nutrition
Health Benefits
Tips for Enjoying
FAQs
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Photo:Agustin Vai/Getty Images
Agustin Vai/Getty Images
Cheese and crackers go together like peanut butter and jelly or chips and salsa. Between the salty and crispy cracker and the creamy, savory cheese, it’s no wonder! Look at the booming popularity of charcuterie boards if you need proof.
But can crackers fit into a healthy eating plan? We dove into the latest research and spoke with cookbook author and nutritionistMaggie Michalczyk, RDN, to find out.
Crackers Nutrition
A 1-ounce serving of whole-wheat crackers (such as six Triscuits) provides:
Health Benefits of Crackers
You’ll Get a Small Nutrient Boost
“Crackers are a snack food that can definitely add more nutrition to our diets depending on the type of cracker,” says Michalczyk. “Some crackers, like whole-grain crackers, can be rich in fiber and nutrients like iron, magnesium and B vitamins.” However, their nutrition content may vary depending on the ingredients.
You May Ease Tummy Troubles
You May Maintain Blood Sugar Levels
If you’re keeping an eye on your blood sugar, crackers may be a good choice, provided they’re low in sugar and high in fiber. Fiber-rich whole-grain crackers deliver a slow release of glucose into the bloodstream compared to more highly processed varieties made from white flour. The American Diabetes Association even lists whole-grain crackers as a smart snack for diabetes.
You May Feel Fuller for Longer
Pairing whole-grain crackers with high-protein add-ons can be a satisfying snack. So team them up with protein-rich tuna fish, cheese, peanut butter or hummus for maximum nutrition and satiety.
Are Crackers Safe for Everyone to Eat?
“Crackers are generally safe for everyone to eat; however, those watching their sodium intake should pay close attention to the sodium content of different crackers at the grocery store and read labels as some can be high in sodium,” says Michalczyk. “Those with allergies to ingredients such as nuts, seeds or dairy should also read labels to prevent allergic reactions, as these are main ingredients in many popular brands of crackers.”
Tips for Enjoying Crackers
Frequently Asked QuestionsCrackers can be a delicious part of a healthy diet, especially when paired with high-protein cheese, hummus, tinned fish or nut butter. But for the most nutritional bang, look for brands that are high in fiber. Portioning out crackers is key for keeping sodium levels in check for better heart health and less bloating.Whole-wheat crackers can help you feel full for longer and help manage blood sugar levels. Plus, crackers help absorb stomach acid if you have an upset stomach or if you’re pregnant and experiencing morning sickness.“The healthiest cracker to eat is one made from whole grains and/ or seeds with minimal additives,” says Michalczyk. “Whole-grain crackers made from quinoa, brown rice or whole wheat are rich in fiber, while those with added seeds (flax, chia or sunflower seeds) are a great option because they provide omega-3 fatty acids, protein and essential minerals.” The result? A balanced mix of carbohydrates, healthy fats and protein for a nutritious, filling snack.
Frequently Asked Questions
Crackers can be a delicious part of a healthy diet, especially when paired with high-protein cheese, hummus, tinned fish or nut butter. But for the most nutritional bang, look for brands that are high in fiber. Portioning out crackers is key for keeping sodium levels in check for better heart health and less bloating.
Whole-wheat crackers can help you feel full for longer and help manage blood sugar levels. Plus, crackers help absorb stomach acid if you have an upset stomach or if you’re pregnant and experiencing morning sickness.
“The healthiest cracker to eat is one made from whole grains and/ or seeds with minimal additives,” says Michalczyk. “Whole-grain crackers made from quinoa, brown rice or whole wheat are rich in fiber, while those with added seeds (flax, chia or sunflower seeds) are a great option because they provide omega-3 fatty acids, protein and essential minerals.” The result? A balanced mix of carbohydrates, healthy fats and protein for a nutritious, filling snack.
The Bottom Line
Nutritionally speaking, crackers can vary substantially depending on their ingredients. So, it’s important to check out the Nutrition Facts panel and the ingredient list. When you do, look for brands made from whole grains, nuts or seeds with at least 2 grams of fiber and no more than 250 milligrams of sodium per serving. Then arrange a handful on a pretty plate with your favorite healthy toppings and munch away!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.FoodData Central.Crackers, whole-wheatNational Library of Medicine. Medline Plus.Bland Diet.American College of Obstetricians and Gynecologists.Morning Sickness: Nausea and Vomiting of Pregnancy.American Diabetes Association.Smart Snacks.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.FoodData Central.Crackers, whole-wheatNational Library of Medicine. Medline Plus.Bland Diet.American College of Obstetricians and Gynecologists.Morning Sickness: Nausea and Vomiting of Pregnancy.American Diabetes Association.Smart Snacks.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
FoodData Central.Crackers, whole-wheatNational Library of Medicine. Medline Plus.Bland Diet.American College of Obstetricians and Gynecologists.Morning Sickness: Nausea and Vomiting of Pregnancy.American Diabetes Association.Smart Snacks.
FoodData Central.Crackers, whole-wheat
National Library of Medicine. Medline Plus.Bland Diet.
American College of Obstetricians and Gynecologists.Morning Sickness: Nausea and Vomiting of Pregnancy.
American Diabetes Association.Smart Snacks.
