• Skip to main content
  • Skip to primary sidebar

Learn how food affects your body. Get Free Nutrition Info Today

the-lean-green-bean-logo
  • Home
  • Recipes
  • Kids
  • Resources
    • Ebooks
    • Food Prep
    • Videos
    • Snack Round-Ups
    • Gift Guides
  • About
    • Become An RD
    • Work With Me
  • Search
the-lean-green-bean-logo
  • Home
  • Recipes
  • Kids
  • Resources
    • Ebooks
    • Food Prep
    • Videos
    • Snack Round-Ups
    • Gift Guides
  • About
    • Become An RD
    • Work With Me
  • Search

Healthy Crackers For Kids | And Adults!

July 29, 2022 by Lindsay 2 Comments

10 shares
  • Facebook
  • Twitter
  • Email

Looking for healthy crackers for kids? Here are some of the healthiest crackers for both kids and adults! Plus crackers I like as a Registered Dietitian.

Healthy Crackers For Kids and Adults

Hi friends!

All you have to do is walk down the cracker aisle to make it clear that there are endless options out there for this crunchy snack. Today I’m going to share some of my favorites! If you’ve missed any of our “best of store-bought posts” you can find them here:

  • Healthy Amazon Snacks
  • Best Trader Joe’s Snacks
  • Best Healthy Walmart Snacks
  • Healthy Snacks At Costco For The Whole Family
  • Best ALDI Healthy Snacks
  • Best Healthy Snacks at Target

Types of snacks:

  • Best Healthy Gluten-Free Snacks
  • High Protein Snack Ideas
  • Healthy Fruit Snacks
  • Healthy Store-Bought Tortillas
  • Best Boxed Mac and Cheese
  • Best Frozen Waffles
  • Best Low-Sugar Yogurts
  • Lower Sugar Cereal For Kids
  • Healthy Store-Bought Granola Bars for Kids
  • Individually Wrapped Snack Ideas
  • Peanut & Tree Nut Free Packaged Snacks

Are Crackers Healthy?

As a Registered Dietitian, I get asked a lot “are crackers healthy?” I’m here to tell you they CAN be! Some of the benefits of crackers can include:

  • They can provide a serving of whole grains
  • They can help kids (and adults) eat other nutritious foods like peanut butter, turkey, chicken salad, bean dip, cheese and more!
  • They can provide carbs that can be used for energy.
  • They can be a source of protein and fiber.

Many cracker options made with nuts, seeds and whole grains can be part of a substantial meal or snack.

What about the less healthy crackers?

But guess what? Along with some of the more substantial crackers, there are also a lot of crackers out there that don’t provide a whole lot of nutritional value. They’re low in protein and fiber, they’re not made with whole grains or nuts and seeds, and yet I believe they can still be part of a balanced diet! There are a lot of factors at play when I comes to picking the best crackers for you and your family. Let’s consider a few:

  • Maybe you’d like to buy a cracker like Simple Mills Almond Flour Crackers but the price is too high and you can’t afford them regularly.
  • Maybe there’s a nut allergy or a school nut restriction that you have to work with so you can’t have some of the nut-based crackers that tend to be higher in protein and fiber.
  • Maybe your kids are too young to eat some of the crunchier crackers without them being a choking hazard.
  • Maybe you buy less nutrient-dense options because they’re the ones your kids eat and they help your kids eat other more nutrient-dense foods.
  • And maybe you believe all foods fit and you buy crackers because your kids enjoy eating them. You focus on feeding them a well-balanced diet and recognize that some foods are eaten for enjoyment, not nutrients!

If any of those apply to you, don’t feel bad about the crackers you’re feeding your family! I’m a Registered Dietitian with three kids and if you looked in my pantry on any given day you would see

  • Simple Mills
  • RW Garcia Sweet Potato Crackers
  • Wheat Thins
  • Goldfish
  • Graham crackers

Here’s a video recap of some crackers I like and some crackers I have on hand in my pantry on any given day!

Which are the healthiest crackers for snacks?

If you are looking for a nutrient-dense cracker option to try, here are some guidelines:

  • Look for crackers made with whole grains, oats, brown rice, nuts and seeds.
  • Look for crackers with at least 2-3 grams of fiber.
  • Watch the sodium levels. Lower is better since most people consume a large amount of sodium each day. Aim for 150mg or less per serving.
  • Aim for low added sugar.
  • Don’t be tricked by the words on the box. Often whole wheat or multigrain options are minimally different than the original versions when it comes to crackers. Check the label!

Healthy Crackers For Snacks

Here are some of my favorite options:

healthy crackers - simple mills almond flour crackers

Simple Mills Almond Flour Crackers

  • 3 grams protein
  • 2 grams fiber
  • 230 mg sodium (this is a bit high)
  • Available at Costco!
  • Ingredients in the sea salt version: Nut and Seed Flour Blend (Almonds, Sunflower Seeds, Flax Seeds), Tapioca, Cassava, Organic Sunflower Oil, Sea Salt, Organic Onion, Organic Garlic, Rosemary Extract (For Freshness)
  • They also have a seed flour cracker line.
healthy cracker for snacks - RW Garcia sweet potato crackers

RW Garcia Sweet Potato Crackers

  • 2 grams protein
  • 1 gram fiber
  • 50 mg sodium
  • Ingredients: stone ground yellow corn, sweet potato, sunflower or corn oil, flax seeds, black sesame seeds, chia seeds, sea salt
  • Available at Costco!
  • They have other flavors like beet, lentil turmeric and kale
healthy crackers for kids - triscuit thin crips

Triscuit Thin Crisps (or regular)

  • 3 grams protein
  • 4 grams fiber
  • 170 mg sodium
  • Ingredients: Whole grain wheat, canola oil, sea salt.
  • Regular Triscuits are fine! They’re just thicker and crunchier and can be harder for kids to eat!
best healthy crackers - mary's gone crackers

Mary’s Gone Crackers

  • 4 grams protein
  • 3 grams fiber
  • 180 mg sodium
  • Ingredients: Organic whole grain brown rice, organic whole grain quinoa, organic brown flax seeds, organic brown sesame seeds, filtered water, sea salt, organic wheat-free tamari (water, organic whole soybeans, salt, organic vinegar). Contains soy.
  • They also have a line of Super Seed Crackers

healthy crackers for toddlers - annie's white cheddar bunnies

Annie’s White Cheddar Bunnies

  • 3 grams protein
  • 2 grams fiber (the white cheddar bunnies have more fiber than regular)
  • 150 mg sodium
  • Ingredients: Organic Wheat Flour, Organic Expeller-Pressed Sunflower Oil, Organic Cheddar Cheese (pasteurized organic milk, cheese cultures, salt, non-animal enzymes), Organic Dried Cheddar Cheese (organic cultured milk, salt, non-animal enzymes), Organic Whey, Salt, Organic Nonfat Dry Milk, Organic Yeast, Leavening (monocalcium phosphate, baking soda), Organic Paprika, Organic Onion Powder, Organic Cane Sugar, Organic Celery Seed, Non-Animal Enzymes.
healthiest cracker snacks - Crunchmaster

Crunchmaster

  • 3 grams protein
  • 2 grams fiber
  • 150 mg sodium
  • Ingredients: Brown Rice Flour, Sesame Seeds, Potato Starch, Flax Seeds, Olive Oil, Amaranth Seeds, Quinoa, Salt, Tamari Soy Sauce Powder (Tamari Soy Sauce [Soybeans, Salt], Maltodextrin, Salt).
  • One of the few crackers made with olive oil vs other oils

What’s in the more “kid-friendly” crackers

Let’s take a look at a few of the more popular crackers that kids tend to like, such as Ritz, Wheat Thins and Goldfish. Sometimes we choose crackers for nutrients like protein, fiber, etc. Sometimes we choose crackers as a source of carbs to give us energy because they’re a good vehicle for other nutrient-dense foods or just because they’re fun to eat! A few things to point out.

kids crackers -ritz

Ritz

Don’t be fooled by marketing. Don’t grab the baked with whole wheat ritz option because you think they’re so much better than the original. If you compare the labels, the original on top, you can see they both only have 1 gram of protein and fiber and the same first ingredient (unbleached enriched flour). The baked with whole wheat just adds a little whole grain wheat flour but the effect is negligible. They both also contain high fructose corn syrup.

This is a similar issue in Club crackers – the multigrain Club crackers might sound healthy because of the word multigrain but they have 2g added sugar, no fiber and less than one gram of protein.

healthy whole grain crackers - wheat thins

Wheat Thins

I give my kids wheat thins. I like that they have 2 grams protein and 3 grams fiber and that the first ingredient is whole grain wheat flour. They also help my kids eat things like guacamole, turkey and cheese, etc – things they wouldn’t generally eat plain. Wheat Thins also have 4 grams of added sugar. While that’s not ideal for crackers, it can still fit into a balanced diet, especially if you pair them with more nutrient-dense foods that are low in added sugar.

crackers for kids - goldfish

Goldfish

A good reminder that eating is for both nutrition and enjoyment. Goldfish have a little protein, not a lot of fiber, they’re a little high in sodium but guess what? They’re also fun to eat! And kids love them. While they’re not adding a lot of nutritional value, they’re still fine to eat occasionally for fun!


I hope this was helpful! Your main takeaway should be that crackers can serve a variety of purposes. Sometimes it’s about nutrition and sometimes it’s about fun! Finding a balance is key!

healthy crackers 1

Enjoy!
–Lindsay–

table talk series
LEARN HOW FOOD AFFECTS YOUR BODY.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

Enter your email here ...

Filed Under: Best of Storebought, Ingredient Round-Ups, Kids, Snack, Snack Round-Ups, Uncategorized

About Lindsay

Lindsay Livingston is a Registered Dietitian and new mom from Columbus, Ohio. On her blog, she shares simple, healthy recipes, nutrition tips, workouts and snapshots of her life. Follow her on Twitter @LeanGrnBeanBlog and Instagram @TheLeanGreenBean and be sure to subscribe via RSS or email so you never miss a post!

Reader Interactions

Comments

  1. Chay says

    July 27, 2023 at 9:48 PM

    Great post Lindsay, nice to see another Ohio based mom in the blogging world! I may try the Crunchmaster crackers. I also agree about the Goldfish, my son loves them but I do try to limit crackers per the dentist .

    Reply
  2. Conner says

    February 21, 2025 at 10:06 AM

    This is exactly what I needed, a quick, condensed guide to alternative crackers. Thank you for posting this, I appreciate it.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Lindsay Livingston The Lean Green Bean Healthy Living Tips and Tricks

I'm a Registered Dietitian and mom of three from Columbus, Ohio. I use this blog to share simple, healthy recipes, nutrition tips, and an honest glimpse of motherhood!

Learn More →

Questions? Comments? Email me: [email protected]

The Lean Green Bean Facebook The Lean Green Bean Instagram The Lean Green Bean Pinterest The Lean Green Bean Twitter The Lean Green Bean Feed
footer-logo
The Lean Green Bean Facebook The Lean Green Bean Instagram The Lean Green Bean Pinterest The Lean Green Bean Twitter The Lean Green Bean Feed
Recipes

Breakfast
Dinner
Snack
Slow Cooker

Kids

Cooking With Kids
Favorite Gifts
Toddler Meals
Indoor Activities

Resources

Easy Packed Lunches for Kids
Dinner Spark
Snack Spark
Ultimate Guide to Food Prep

About

Meet Lindsay
Become an RD
Work with Me

The Lean Green Bean is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.
Read the full privacy and disclosure policy here.

Copyright © 2022 · The Lean Green Bean

table talk series

Learn how food affects your body.

Get my free Table Talk email series where I share bite-sized nutrition information about carbs, protein, and fat, plus bonus information about snacks and sugar!

[email protected]