Crackers have been a staple in many people’s diets for years. And there’s no mystery why. They’re a quick and easy addition to your afternoon snack, and most importantly, they’re delicious! But cracker nutrition can vary widely from brand to brand, and with many brands available on the market, it can make it challenging to know which one best suits your needs. See our Cracker Nutrition Comparison chart below to compare the nutrition facts before you shop.
Cracker Nutrition Comparison Chart
Note: all serving sizes have been adjusted to ~30g for easier comparison.
| Brand | Serving size | Calories | Fat | Saturated | CHO | Fibre | Sugar | Protein | Chol | Sodium | Potassium | Iron (mg) | First ingredient |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Breton basil and olive oil | 6 crackers (27g) | 120 | 4.5 | 2 | 18 | 1.5 | 1.5 | 3 | 0 | 180 | 75 | 1 | wheat flour |
| Breton Cracked Pepper and Olive Oil | 6 crackers (27g) | 120 | 5 | 2 | 16.5 | 1.5 | 1.5 | 3 | 0 | 225 | 75 | 1 | wheat flour |
| Breton Garden Vegetable Crackers | 6 crackers (28g) | 135 | 5 | 2 | 1.5 | 1.5 | 3 | 3 | 0 | 225 | 60 | 1.5 | wheat flour |
| Breton original | 6 crackers (28g) | 135 | 1 | 2 | 18 | 1.5 | 1.5 | 3 | 0 | 225 | 75 | 1.5 | wheat flour |
| Breton Multigrain | 27g (6 crackers) | 135 | 5 | 2 | 17 | 1.5 | 1.5 | 3 | 0 | 173 | 75 | 1 | whole wheat flour |
| Breton Morning Toast Everything | 32g (5 crackers) | 167 | 6.5 | 1.5 | 20 | 1.5 | 1.5 | 1.5 | 0 | 300 | 50 | 1 | wheat flour |
| Breton Morning Toasts Oats & Honey | 31g (5 crackers) | 150 | 6 | 1.5 | 23 | 1.5 | 3 | 1.5 | 0 | 108 | 50 | 1 | wheat flour |
| Breton reduced fat and salt | 27g (6 crackers) | 105 | 1.5 | 0 | 19.5 | 1.5 | 1.5 | 3 | 0 | 143 | 113 | 2 | wheat flour |
| Breton Sweet Potato and Ancient Grains | 27g (6 crackers) | 120 | 4.5 | 2 | 18 | 1.5 | 3 | 3 | 0 | 210 | 75 | 1 | wheat flour |
| Breton bites Cheddar | 30g (3/4 cup) | 130 | 5 | 3 | 18 | 1 | 0 | 3 | 5 | 260 | 50 | 1 | wheat flour |
| Breton Bites Original | 30g (3/4 cup) | 140 | 6 | 3 | 19 | 2 | 2 | 3 | 0 | 200 | 100 | 1 | whole grain whole wheat flour |
| Breton Bites Sweet Apple | 30g (1/2 cup) | 140 | 6 | 0.5 | 20 | 2 | 3 | 2 | 0 | 125 | 40 | 1 | whole grain whole wheat flour |
| Breton Bites Veggie | 30g (3/4 cup) | 140 | 6 | 0.5 | 21 | 2 | 3 | 2 | 0 | 240 | 100 | 1 | whole grain whole wheat flour |
| Breton Gluten-Free Garden Vegetable | 27g (6 crackers) | 135 | 6 | 0.5 | 19.5 | 0 | 1.5 | 0 | 0 | 285 | 15 | 0 | tapioca flour |
| Breton Gluten-Free Herb & Garlic | 27g (6 crackers) | 135 | 7 | 3 | 18 | 1.5 | 1.5 | 1.5 | 0 | 90 | 60 | 0.5 | tapioca flour |
| Breton Gluten-Free Original with Flax | 27g (6 crackers) | 135 | 7 | 6 | 18 | 1.5 | 1.5 | 1.5 | 0 | 120 | 60 | 0.5 | tapioca flour |
| Carr's Table Water Crackers Original | 8 crackers (28g) | 100 | 2 | 0 | 20 | 0 | 0 | 2 | 0 | 160 | 58 | 2 | wheat flour |
| Carr's Table Water Crackers with Cracked Pepper | 8 crackers (28g) | 100 | 2 | 0 | 20 | 0 | 0 | 2 | 0 | 170 | 60 | 2 | wheat flour |
| Carr's Poppy & Sesame crackers | 7 crackers (30g) | 140 | 6 | 2.5 | 17.5 | 0 | 0 | 3.5 | 0 | 105 | 70 | 2 | wheat flour |
| Carr's Table Water Crackers Roasted Garlic & Herb | 8 crackers (28g) | 100 | 2 | 0 | 20 | 0 | 0 | 2 | 0 | 200 | 56 | 0 | wheat flour |
| Carr's Rosemary Crackers | 28g (7 crackers) | 140 | 6 | 3.5 | 17.5 | 0 | 0 | 2 | 0 | 333 | 33 | 2 | wheat flour |
| Cheez-it crunch | 18 crackers (30g) | 135 | 6 | 1.5 | 20 | 0 | 1.5 | 3 | 0 | 240 | 37.5 | N/A | wheat flour |
| Cheez-It Crunch Zesty Cheddar Ranch | 30g (2/3 cup) | 140 | 6 | 1 | 20 | 1 | 1 | 2 | 0 | 260 | 50 | 0.75 | wheat flour |
| Cheez-It Extra Cheesy Flavour | 30g (1/2 cup) | 150 | 8 | 1.5 | 18 | 1 | 0 | 3 | 0 | 270 | 40 | 1 | wheat flour |
| Cheez-It Italian Four Cheese | 30g (1/2 cup) | 150 | 7 | 1.5 | 19 | 1 | 0 | 2 | 0 | 260 | 40 | 1 | wheat flour |
| Cheez-it Original | 33 crackers (30g) | 183 | 9 | 2 | 22 | 0 | 0 | 3.5 | 0 | 275 | N/A | N/A | wheat flour |
| Cheez-It Hot & Spicy | 30g (1/2 cup) | 150 | 8 | 1.5 | 19 | 1 | 0 | 3 | 0 | 210 | 50 | 1.25 | wheat flour |
| Cheez-It White Cheddar | 30g (1/2 cup) | 150 | 7 | 1.5 | 18 | 1 | 0 | 2 | 0 | 210 | 30 | 1 | wheat flour |
| Cheez-It Extra Toasty | 30g (1/2 cup) | 150 | 8 | 1.5 | 17 | 1 | 0 | 3 | 0 | 230 | 40 | 1 | wheat flour |
| Cheez-It Snap'd Jalapeno Jack | 30g (1 1/4 cup) | 150 | 8 | 1.5 | 19 | 1 | 1 | 2 | 0 | 250 | 75 | 0.75 | wheat flour |
| Cheez-It Snap'd Double Cheese | 30g (1 1/4 cup) | 150 | 8 | 1.5 | 19 | 1 | 1 | 2 | 0 | 250 | 75 | 0.75 | wheat flour |
| Chez-It Snap'd Cheddar Sour Cream and Onion | 30g (1 1/4 cup) | 150 | 8 | 1.5 | 19 | 1 | 1 | 2 | 0 | 220 | 75 | 0.75 | wheat flour |
| Cream Crackers | 4 crackers (30g) | 133 | 4.5 | 2 | 20 | 1 | 0 | 4 | 0 | 153 | N/A | 1 | wheat flour |
| Good Thins GF Multigrain | 19 crackers (30g) | 127 | 1.5 | 0 | 20 | 0 | 0 | 1.5 | 0 | 119 | N/A | N/A | rice flour |
| Good Thins GF Sesame | 18 crackers (30g) | 120 | 1.5 | 0 | 26 | 0 | 0 | 3 | 0 | 128 | N/A | N/A | rice flour |
| Good Thins Gluten Free Simply Salt | 18 crackers (30g) | 135 | 1.5 | 0 | 25.5 | 0 | 0 | 1.5 | 0 | 82.5 | N/A | 0.6 | rice flour |
| Good Thins Rice Sea Salt & Pepper | 13 crackers (29g) | 116 | 2 | 0 | 23 | 1.5 | 0 | 1.5 | 0 | 173 | N/A | 0.5 | |
| Good Thins Sweet Potato Barbecue | 31g (11 crackers) | 130 | 2.5 | 0 | 26 | 1 | 2 | 2 | 0 | 170 | 50 | 0.3 | rice flour |
| Glutino | 30g (8 crackers) | 140 | 4.5 | 2 | 23 | 0 | 0 | 0 | 0 | 300 | N/A | N/A | corn starch, rice flour |
| Glutino multigrain | 30g (8 crackers) | 130 | 4.5 | 2 | 23 | 0 | 0 | 0 | 0 | 260 | N/A | N/A | corn starch, rice flour |
| Glutino vegetable crackers | 30g (8 crackers) | 130 | 4.5 | 2 | 22 | 1 | 1 | 0 | 0 | 240 | N/A | N/A | corn starch, rice flour |
| Glutino crackers cheese | 30g (8 crackers) | 140 | 5 | 2.5 | 21 | 1 | 0 | 1 | 5 | 310 | N/A | N/A | corn starch, rice flour |
| Glutino table crackers | 34g (3 crackers) | 160 | 7 | 3.5 | 24 | 0 | 0 | 0 | 0 | 240mg | N/A | N/A | corn starch, palm oil |
| Grainsfirst Autumn Harvest | 6 crackers (27g) | 120 | 5 | 0.5 | 16.5 | 3 | 1.5 | 3 | 0 | 225 | 75 | 1 | whole wheat flour |
| Grissol Artisanal Crisps Apple Flax | 6 crackers (30g) | 90 | 2 | 0 | 16.5 | 1.5 | 4.5 | 3 | 0 | 210 | N/A | 1.5 | wheat flour |
| Grissol Artisanal Crisps Rye Raisin | 6 crackers (30g) | 120 | 3 | 0 | 21 | 3 | 7.5 | 3 | 0 | 270 | N/A | 2 | wheat flour |
| Grissol Artisanal Crisps Cranberry Poppyseed | 6 crackers (30g) | 135 | 4 | 0 | 21 | 1.5 | 6 | 3 | 0 | 285 | 83 | 1.5 | wheat flour |
| Grissol Baguettes Olive Oil & Sea Salt | 30g (10 toasts) | 130 | 4.5 | 0.5 | 21 | 1 | 1 | 3 | 0 | 210 | 40 | 1 | wheat flour |
| Grissol Baguettes Rosemary & Olive Oil | 30g (10 toasts) | 130 | 4 | 0.5 | 21 | 1 | 2 | 3 | 0 | 240 | 50 | 1.25 | wheat flour |
| Grissol Baguettes Aged Cheddar | 30g (10 toasts) | 130 | 4.5 | 0.5 | 21 | 1 | 2 | 3 | 0 | 300 | 50 | 1 | wheat flour |
| Grissol Baguettes Garden Herb | 30g (10 toasts) | 130 | 4 | 0.5 | 21 | 1 | 2 | 3 | 0 | 200 | 50 | 1.25 | wheat flour |
| Grissol Baguettes Roasted Garlic | 30g (10 toasts) | 130 | 5 | 0.5 | 19 | 1 | 2 | 4 | 0 | 250 | 50 | 1.75 | wheat flour |
| Grissol Baguettes Sprouted Grain | 30g (10 toasts) | 140 | 6 | 0.5 | 19 | 1 | 2 | 4 | 0 | 170 | 50 | 1.25 | wheat flour |
| Grissol Baguettes Tomato and Basil | 30g (10 toasts) | 130 | 5 | 0.5 | 20 | 1 | 2 | 3 | 0 | 180 | 100 | 1.5 | wheat flour |
| Grissol Baguettes Jalapeno Cheddar | 30g (10 toasts) | 130 | 4.5 | 0.5 | 20 | 1 | 2 | 3 | 0 | 270 | 40 | 1.25 | wheat flour |
| Grissol Rusks 60% Whole Wheat | 28g (3 rusks) | 110 | 1.5 | 0.5 | 20 | 1 | 1 | 3 | 0 | 160 | N/A | 1.5 | whole wheat flour |
| Grissol Rusks Original | 28g (3 rusks) | 100 | 1.5 | 0.5 | 20 | 2 | 2 | 3 | 0 | 160 | N/A | 2 | wheat flour |
| Kellogg's Club Multigrain | 31g (9 crackers) | 140 | 6 | 1 | 21 | 1 | 4 | 2 | 0 | 320 | 40 | 1 | wheat flour |
| Kellogg's Club Original | 32g (9 crackers) | 160 | 7 | 1 | 21 | 1 | 3 | 2 | 0 | 310 | 30 | 1 | wheat flour |
| Kellogg's Town House Flatbread Crisps Italian Herb | 16 crackers (29g) | 131 | 3.5 | 0.5 | 20 | 1.5 | 1.5 | 3 | 0 | 233 | 44 | 1 | wheat flour |
| Kellogg's Town House FlipSides Original | 30g (10 crackers) | 150 | 7 | 1 | 19 | 1 | 2 | 2 | 0 | 370 | 30 | 1 | wheat flour |
| Kellogg's Town House Original | 31g (10 crackers) | 160 | 10 | 1.5 | 18 | 0 | 2 | 2 | 0 | 280 | 30 | 1 | wheat flour |
| Mary's Organic Black Pepper | 30g (12 crackers) | 140 | 4.5 | 0.5 | 20 | 3 | 0 | 4 | 0 | 180 | 150 | 1 | Brown rice |
| Mary's Organic Cheese & Herb Flavour | 30g (1/3 cup) | 140 | 6 | 2 | 19 | 2 | 1 | 4 | 0 | 260 | 225 | 1.75 | chickpea flour |
| Mary's Organic Herb | 30g (12 crackers) | 140 | 4.5 | 0.5 | 20 | 3 | 0 | 4 | 0 | 170 | 150 | 1 | Brown rice |
| Mary's Organic Original | 30g (12 crackers) | 140 | 5 | 0.5 | 20 | 3 | 0 | 4 | 0 | 180 | 150 | 1 | Brown rice |
| Mary's Organic Plant-Based Cheddar | 30g (1/3 cup) | 140 | 6 | 2 | 19 | 2 | 1 | 4 | 0 | 270 | 225 | 1.5 | chickpea flour |
| Mary's Organic Super Seed Basil & Garlic | 30g (12 crackers) | 150 | 7 | 1 | 17 | 3 | 0 | 5 | 0 | 280 | 175 | 2 | Brown rice |
| Mary's Organic Super Seed Classic | 30g (12 crackers) | 150 | 7 | 1 | 16 | 3 | 0 | 5 | 0 | 280 | 150 | 1.25 | Brown rice |
| Mary's Organic Super seed Everything | 30g (12 crackers) | 150 | 7 | 1 | 17 | 3 | 0 | 5 | 0 | 280 | 175 | 1.75 | Brown rice |
| Mary's Organic Super Seed Jalapeno | 30g (11 crackers) | 150 | 7 | 1 | 17 | 3 | 1 | 5 | 0 | 250 | 175 | 2 | Brown rice |
| Mary's Organic Superseed Seaweed & Black sesame | 30g (12 crackers) | 150 | 7 | 1 | 16 | 3 | 0 | 5 | 0 | 280 | 200 | 1.75 | Brown rice |
| Mary's Organic Real Thin Crackers Olive Oil + Black Pepper | 30g (9 crackers) | 140 | 7 | 2 | 21 | 1 | 3 | 1 | 0 | 220 | 50 | 0.4 | brown rice flour |
| Mary's Organic Real Thin Garlic Rosemary | 30g (9 crackers) | 140 | 6 | 2 | 21 | 1 | 3 | 1 | 0 | 240 | 75 | 0.5 | brown rice flour |
| Mary's Organic Real Thin Crackers Sea Salt | 30g (9 crackers) | 140 | 6 | 2 | 21 | 1 | 3 | 1 | 0 | 240 | 50 | 0.5 | brown rice flour |
| Melba Canape 12 Grain | 30g (10 toasts) | 114 | 1.5 | 0 | 23 | 3 | 1.5 | 3 | 0 | 214 | 57 | 1 | wheat flour |
| Melba Canape Original | 30g (10 toasts) | 100 | 1.5 | 0 | 23 | 3 | 1.5 | 3 | 0 | 257 | N/A | 1.5 | wheat flour |
| Melba Canape Sesame | 30g (10 toasts) | 129 | 3 | 0 | 23 | 1.5 | 1.5 | 4 | 0 | 193 | 57 | 1.8 | wheat flour |
| Melba Toast No Salt | 30g | 120 | 1 | 0 | 25 | 1 | 1.5 | 4 | 0 | 0 | 38 | 1.5 | wheat flour |
| Melba Toast Original | 30g | 135 | 1.5 | 0 | 28 | 1 | 1.5 | 4 | 0 | 208 | 58 | 1.5 | wheat flour |
| Melba Toast Olive Oil & Rosemary | 30g | 123 | 1.5 | 0 | 24 | 1 | 1.5 | 3 | 0 | 185 | 38 | 1.5 | wheat flour |
| Melba Toast Rye with Seeds | 30g | 108 | 2 | 0 | 19 | 1.5 | 1 | 4 | 0 | 154 | 58 | 1.5 | wheat flour |
| Melba Toast Sesame | 28g (5 crackers) | 113 | 2 | 0 | 21 | 1 | 1 | 4 | 0 | 169 | 50 | 1 | wheat flour |
| Melba Toast Sprouted Grain | 35g (1 pack) | 130 | 2.5 | 0.5 | 25 | 4 | 1 | 6 | 0 | 150 | 75 | 1.5 | wheat flour |
| Melba Toast Whole Grain | 35g (1 pack) | 130 | 2.5 | 0 | 23 | 4 | 2 | 5 | 0 | 150 | 75 | 1.5 | whole grain whole wheat flour |
| Melba Toast Sourdough | 30g | 123 | 1 | 0 | 25 | 1.5 | 1.5 | 4 | 0 | 185 | 58 | 1.5 | wheat flour |
| Premium Plus Salted Tops | 30g (9 crackers) | 120 | 2 | 0.5 | 22 | 0 | 0 | 3 | 0 | 240 | 30 | 1.5 | wheat flour |
| Premium Plus Unsalted | 28g (9 crackers) | 120 | 2 | 1 | 22 | 0 | 0 | 3 | 0 | 113 | 30 | 1.5 | wheat flour |
| Premium plus whole wheat | 28g (9 crackers) | 115 | 2.5 | 0 | 21 | 2.5 | 0 | 2.5 | 0 | 257 | 64 | 1 | whole grain wheat flour |
| Raincoast Crisps Cranberry and Hazelnut | 30g (3 crackers) | 120 | 4 | 0 | 18 | 2 | 6 | 4 | 0 | 200 | 100 | 1 | unbleached wheat flour |
| Raincoast Crisps Fig and Olive oil | 30g (6 crackers) | 120 | 5 | 0 | 16 | 2 | 6 | 6 | 0 | 240 | 160 | 1.5 | unbleached wheat flour |
| Raincoast Crisps Rosemary Raisin Pecan | 30g (6 crackers) | 135 | 5 | 1 | 18 | 1.5 | 6 | 4.5 | 0 | 180 | 150 | 1 | unbleached wheat flour |
| Raincoast Crisps Salty Date and Almond | 30g (6 crackers) | 120 | 4.5 | 1 | 17 | 1.5 | 6 | 4.5 | 0 | 210 | 150 | 1 | unbleached wheat flour |
| Raincoast Crisps Original | 30g (6 crackers) | 140 | 6 | 0 | 16 | 2 | 2 | 6 | 0 | 200 | 180 | 1 | unbleached wheat flour |
| Raincoast Crisps Apricot, Fig, and Lemon | 30g (6 crackers) | 120 | 2 | 0 | 23 | 1.5 | 9 | 3 | 0 | 225 | N/A | 1.5 | unbleached wheat flour |
| Raincoast Crisps Almond Flour Salty Date | 30g (6 crackers) | 135 | 6 | 0 | 17 | 1.5 | 7.5 | 3 | 0 | 285 | 150 | 1 | unbleached wheat flour |
| Raincoast Crispcotti Pineapple and Thai Basil | 30g (6 crackers) | 100 | 4 | 1 | 16 | 2 | 8 | 2 | 0 | 120 | 40 | 0.5 | unbleached wheat flour |
| Raincoast Crispcotti Peach and Pecan | 30g (6 crackers) | 120 | 5 | 0 | 20 | 0 | 8 | 0 | 0 | 190 | 80 | 1 | unbleached wheat flour |
| Ritz | 30g (9 crackers) | 150 | 7.5 | 1.5 | 18 | 0 | 1.5 | 1.5 | 0 | 240 | 30 | 1 | wheat flour |
| Ritz Bacon Dippers | 39g (14 crackers) | 140 | 7 | 1.5 | 17 | 1.5 | 1.5 | 3 | 0 | 350 | 56 | 1 | wheat flour |
| Ritz swiss cheese | 30g | 150 | 7 | 0.5 | 19 | 0 | 2 | 2 | 0 | 330 | 100 | 1 | wheat flour |
| Ritz Real Cheddar Cheese Crackers | 30g (9 crackers) | 150 | 7 | 1.5 | 18 | 0 | 1.5 | 3 | 7.5 | 255 | 60 | 1 | wheat flour |
| Ritz Cheese Nibs | 1/2 cup (30g) | 150 | 6 | 0.5 | 19 | 0 | 0 | 3 | 0 | 210 | 40 | 1.25 | wheat flour |
| Ritz crackers low sodium | 30g | 150 | 7 | 1.5 | 20 | 3 | 0 | 1.5 | 0 | 83 | 75 | 1 | wheat flour |
| Ritz Sociables | 30g (12 crackers) | 150 | 7.5 | 1.5 | 18 | 0 | 1.5 | 1.5 | 0 | 195 | 30 | 1 | wheat flour |
| Ryvita Rye Crispbread Dark Rye | 32g (3 slices) | 100 | 0 | 0 | 20 | 5 | 1 | 3 | 0 | 85 | 150 | 0.75 | whole grain rye flour |
| Ryvita Rye Crispbread Light Rye | 30g (3 slices) | 110 | 0.5 | 0 | 20 | 5 | 1 | 3 | 0 | 60 | 125 | 0.5 | whole grain rye flour |
| Ryvita Rye Crispbread Muesli Crunch | 25g (3 slices) | 90 | 1 | 0 | 17 | 3 | 4 | 2 | 0 | 0 | 125 | 0.75 | whole grain rye flour |
| Ryvita Rye Crispbread Multo-Grain | 32g (3 slices) | 110 | 1.5 | 0 | 18 | 5 | 1 | 4 | 0 | 75 | 175 | 1.25 | whole grain rye flour |
| Ryvita Rye Crispbread Pumpkin Seeds & Oats | 32g (3 slices) | 120 | 2 | 0.5 | 17 | 5 | 1 | 4 | 0 | 55 | 175 | 1.25 | whole grain rye flour |
| Ryvita Rye Crispbread Red Quinoa & Sesame | 30g (3 slices) | 110 | 1.5 | 0.5 | 15 | 4 | 1 | 6 | 0 | 140 | 150 | 1.75 | whole grain rye flour |
| Ryvita Rye Crispbread Rye & Oat Bran | 32g (3 slices) | 110 | 0.5 | 0 | 20 | 5 | 1 | 3 | 0 | 40 | 150 | 0.75 | whole grain rye flour |
| Ryvita Rye Crispbread Sesame Rye | 32g (2 slices) | 120 | 2 | 0.5 | 18 | 6 | 1 | 4 | 0 | 85 | 200 | 1.25 | whole grain rye flour |
| Ryvita Snack Bread Cheese | 30g (6 slices) | 120 | 1 | 0 | 22 | 1.5 | 0 | 3 | 0 | 158 | 75 | 0.5 | wheat flour |
| Ryvita Snack Bread Original | 30g (6 slices) | 120 | 1 | 0 | 24 | 1.5 | 0 | 3 | 0 | 105 | 60 | 0.5 | wheat flour |
| Ryvita Snack Bread Whole Grain | 30g (6 slices) | 120 | 1 | 0 | 21 | 3 | 1.5 | 4.5 | 0 | 68 | 113 | 1 | whole grain wheat flour |
| Ryvita Snack Bread Salt & Pepper | 30g (6 slices) | 120 | 1 | 0 | 23 | 1.5 | 0 | 3 | 0 | 173 | 60 | N/A | wheat flour |
| Ryvita Thins Chili Flatbread | 28g (4 slices) | 120 | 1 | 0 | 25 | 1 | 2.5 | 4 | 0 | 187 | N/A | 1.5 | wheat flour |
| Ryvita Thins Onion Flatbreads | 28g (4 slices) | 120 | 2 | 0.5 | 20 | 1 | 2.5 | 4 | 0 | 93 | N/A | 1 | wheat flour |
| Ryvita Thins Three Cheese Flatbreads | 28g (4 slices) | 120 | 2.5 | 2 | 17 | 1.5 | 1.5 | 1.5 | 0 | 160 | N/A | 1.5 | wheat flour |
| Salmas Oven Baked Corn Crackers | 30g | 116 | 1.5 | 0 | 23 | 1.5 | 0 | 3.5 | 0 | 141 | N/A | 1.5 | whole grain corn flour |
| Stoned Wheat Thins Low Sodium | 28g (4 slices) | 120 | 2.5 | 0 | 21 | 1.5 | 0 | 2.5 | 0 | 53 | 40 | 1.5 | wheat flour |
| Stoned Wheat Thins Original | 28g (4 slices) | 120 | 2.5 | 0 | 21 | 1.5 | 0 | 2.5 | 0 | 180 | N/A | 1.5 | wheat flour |
| Topables | 27g (7 crackers) | 126 | 5 | 0.5 | 18 | 0 | 3 | 1.5 | 0 | 224 | 42 | 1 | wheat flour |
| Triscuit original | 29g (6 crackers) | 120 | 4 | 0.5 | 20 | 3 | 0 | 3 | 0 | 165 | N/A | N/A | whole grain wheat |
| Triscuit Thin Crisp Parmesan Garlic | 29g (14 crackers) | 126 | 4 | 0.5 | 20 | 3 | 0 | 3 | 0 | 154 | N/A | N/A | whole grain wheat |
| Triscuit low sodium | 29g (6 crackers) | 120 | 4 | 0.5 | 20 | 3 | 0 | 3 | 0 | 53 | N/A | N/A | whole grain wheat |
| Vegetable Thins (original) | 30g (2/3 cup) | 140 | 7 | 1.5 | 19 | 1 | 2 | 2 | 0 | 290 | 50 | 1 | wheat flour |
| Vinta original | 25g (4 crackers) | 133 | 6 | 1.5 | 16 | 1.5 | 1.5 | 2.5 | 0 | 227 | 40 | 1 | wheat flour |
| Wheat Thins (multigrain) | 30g | 135 | 4.5 | 0.5 | 21 | 1.5 | 3 | 3 | 0 | 188 | N/A | 1.5 | wheat flour |
| Wheat Thins (original) | 30g | 140 | 6 | 0.5 | 21 | 1 | 2 | 2 | 0 | 135 | 50mg | 1.25 | wheat flour |
Cracker Nutrition Facts
The nutrition content of crackers varies depending on the brand and flavor. However, most crackers are made with wheat as the main ingredient, making them primarily a source of carbohydrates. The quality of these carbohydrates will differ depending on the cracker’s ingredients and how they’re made.
For example, some crackers are made with whole grains and are a source of fiber, while others are made with refined flour and contain very little fiber. Another nutrition consideration for crackers is the sodium content, which varies depending on the brand and flavor. Some crackers are high in salt, while others are low.
The following nutrients are required to be on each cracker nutrition facts table:
Serving size: 1 cup (weight (g)
- Calories
- Fat (g)
- Saturated fat (g)
- Trans fat (g)
- Carbohydrate (g)
- Fibre (g)
- Sugar (g)
- Protein (g)
- Cholesterol (mg)
- Sodium (mg)
- Potassium (mg)
- Calcium (mg)
- Iron (mg)
Some companies include additional nutrients, such as other micronutrients, but this will not be consistent across all cereal types as it is not part of the minimum requirements.
Want to know more about how to read nutrition facts tables? Check out our guide, How to Read Nutrition Labels in Canada here.
Frequently Asked Questions
What are the healthiest crackers to eat?
Ryvita Crisp Bread has 6g of fiber per two slices, are low in sodium, and contains simple, whole-grain ingredients.
What is a cracker serving size?
A standard cracker size is 30g. On average this is equivalent to 4-8 crackers depending on the size and density.
How many calories in crackers?
Crackers range from 90-183 crackers per 30g serving, depending on the brand and flavor.
Are crackers healthy?
Cracker nutrition varies widely depending on the ingredients used. Crackers made with whole-grain ingredients that provide are a source of fibre can be a healthy addition to your diet.
How many carbs in crackers
The carbohydrate content of crackers ranges from 15-28g per 30g of crackers, depending on the brand and flavor.
What are the lowest-calorie crackers?
The lowest-calorie crackers are Ryvita Rye Muesli Crunch and Grissol Artisan Crisps Apple Flax, with 90 calories per 30g serving.
Are crackers a healthy snack?
Crackers made with whole grains are an excellent source of fiber. However, crackers typically do not contain protein or healthy fats in significant amounts. We suggest pairing your whole grain cracker with a source of protein/healthy fats for a balanced snack.
Which are low-sodium crackers?
The lowest sodium crackers are Ryvita Crispbread Muesli Crunch and Melba Toast No Salt, each with zero sodium per serving.
Best gluten-free crackers
Mary’s Gone Crackers Original is an excellent gluten-free option as they are made with gluten-free whole grains and seeds, and contain a source of fibre.
