How to Pick a Healthy Cracker

You may know that 100 per­cent whole-grain crackers have more fiber than those made from refined wheat (white) flour. But some crackers include added sugars and sodium. Wheat Thins made with whole-grain wheat flour, for example, contain a full teaspoon of added sugars and 200 mg of sodium per 16 crackers (1 ounce). A better choice? The Triscuit box below.

Those toasted fruit crisps, with or without nuts and seeds, may look whole-grain because they’re brown, but many are made with white flour. Some contain added sugars, too—as much as 1.5 teaspoons per serving. Look for crackers like the Raincoast Crisps below, made with whole-grain oat flour and fewer added sugars.

These often list ingre­dients that don’t contain gluten, like tapioca, potato, or cassava, instead of wheat flour. Tapioca and potato starches don’t offer much nutrition; they contain 0 grams of fiber. Better choices are made with nut flour or nonwheat whole grains, like the crackers below, which are made with brown rice and corn.

We aren’t really talking about those sprinkled with sesame or poppy seeds. Look for crackers made from mostly or all seeds—think flax, sunflower, pumpkin, and more. “These supply healthy fats, fiber, and protein,” Keating says. They also tend to be gluten-free. Look for crackers made with whole grains, or grain-free seed-only products like the Top Seedz below.