Walking down the savoury biscuits aisle is enough to drive anyone crackers. With so many options to choose from, how can you tell which ones strike the right balance between taste and nutrition? Let’s explore a few simple tips to make choosing a healthier cracker easier.

A healthy cracker is often simpler than you might expect 

Plain crackers, without added flavours, are a good starting point, as they tend to be lower in added salt, sugar, and fats.  

Wholegrain or wholemeal crackers are also a better choice. They offer more fibre and nutrients than those made mainly from refined white flour. 

If you are following a gluten-free diet, wholegrain rice or corn thins are a suitable alternative to wheat-based crackers. While they tend to have a high GI (glycaemic index) value, adding protein, healthy fat, and fibre toppings can help slow digestion and promote a gentler rise in blood glucose levels. 

Some crackers include nuts and seeds, which can add texture, healthy fats, and a small boost of protein, particularly when they’re part of a wholegrain base rather than just sprinkled onto an otherwise refined cracker. 

Crackers to enjoy less often 

Some crackers are better kept as an occasional treat. Flavoured crackers, such as barbecue, cheese, or sour cream varieties, often rely on extra salt, flavourings, and unhealthy fats to boost taste.  

How can you tell which crackers are a good choice?  

Turn the packet over and check the ingredient list. Ingredients are listed from highest to lowest by weight. This is the first step to assess the overall quality of the crackers. Choose crackers with whole grains listed first, and limit those high in saturated fat, sodium (salt), or added sugar. 

The second step is to check the nutrition information panel. Use the per 100g column to compare products, and choose crackers with:  

• Less than 3g saturated fat per 100g 

• Less than 400mg sodium per 100g 

How many crackers should I have? 

Crackers are carbohydrate foods, so portion size matters. A general rule of thumb is to stick to one to two servings (15-30g carbohydrate) per eating occasion, depending on appetite, activity level, and what you’re pairing them with. You will find the serving size and servings per package on the back of the pack. 

Tips for serving crackers 

Eating large amounts of crackers on their own can lead to quicker rises in glucose levels. Pairing them with protein, healthy fats, or fibre-rich toppings helps slow digestion and keep glucose levels stead. 

Some good pairing examples include: 

• Sliced cheese or cottage cheese topped with some colour such as sliced tomato 

• Eggs, tinned tuna, or salmon 

• Nutritious dips like hummus or tzatziki 

• Healthy fats like 100% nut butter or avocado 

Crackers can have a place in a healthy diet. Considering the type of cracker, portion size, and pairing will go a long way to keep snacks nutritious and satisfying. 

Cracker comparisons
 

A closer look at how some of the more popular varieties stack up.

 ✅ Ryvita multigrain crispbread

1 serve (2 crispbreads)				Pack price
Carbs	Saturated fat	Sodium	Fibre
11.7g	0.2g	50mg	3.6g	$4.25

✅ Vita-Weat 9 grain multigrain crispbread

1 serve (4 crispbreads)				Pack price
Carbs	Saturated fat	Sodium	Fibre
14.9g	0.3g	101mg	3.2g	$4.00

✅ Vita Grain 9 grains and seeds crackers 

1 serve (4 crackers)				Pack price
Carbs	Saturated fat	Sodium	Fibre
17.1g	0.2g	110mg	1.9g	$2.69

✅ Cruskits crispbread rye

1 serve (2 crispbreads)				Pack price
Carbs	Saturated fat	Sodium	Fibre
6.7g	<0.1g	67mg	2.1g	$3.50

✅ Sunrice rice cakes 

1 serve (4 rice cakes)				Pack price
Carbs	Saturated fat	Sodium	Fibre
19.6g	0.2g	0.3mg	1.1g	$2.20

✅ Real foods corn thins multigrain

1 serve (2 corn thins)				Pack price
Carbs	Saturated fat	Sodium	Fibre
13g	0.1g	47mg	1.2g	$2.10

❌ Fantastic rice crackers BBQ

1 serve (25g)				Pack price
Carbs	Saturated fat	Sodium	Fibre
21g	0.9g	91mg	0.1g	$2.50

❌ Sao crackers 

1 serve (25g)				Pack price
Carbs	Saturated fat	Sodium	Fibre
17.3g	2.1g	185mg	1.0g	$2.50

By Accredited Practising Dietitian, Catherine Chang