11 Unhealthiest Crackers You Can Buy

When we browse the aisles of our local grocery stores, we often look for snacks that promise convenience without compromising our health goals. Crackers, a snack beloved by many for their versatility and satisfying crunch, are a staple in many pantries. They can be used on a charcuterie board, as a way to add crunch to homemade breading, or simply as a snack all on their own. However, not all crackers are created equal.

 In the interest of prioritizing common health goals when strolling the cracker aisle, we've delved into the nutritional content, ingredients, and processing methods of some of the most popular cracker brands to help you make more informed choices.

Our goal is to provide a clear, fact-based assessment of why these might be some of the more unhealthy cracker options on the shelves. Of course, it's important to remember that everyone's nutritional goals are different. This list is meant to guide those who, in general, want to avoid things like excess sodium, calories, sugar, and highly processed ingredients. By breaking down these products to their nutritional content and comparing those facts to recommended daily nutritional guidelines, we aim to highlight information that can help health-conscious cracker fans to make better choices and maintain a more balanced diet.

Wheat Thins Original Whole Grain Wheat Crackers are often marketed (and perceived) as a healthier cracker choice due to their whole grain content and the brand's claim that they are made without any artificial flavors or colors. A closer look at the ingredients and nutrition labels shows that Wheat Thins are still something people should look out for when trying to live a healthier lifestyle. A single serving of Wheat Thins (16 crackers) has 140 calories, 5 grams of fat, and a surprisingly high 200 milligrams of sodium. While these crackers include whole grain wheat flour as their first ingredient, they also contain canola oil, sugar, malt syrup, and preservatives, which arguably diminish their overall nutritional potential. The sugar content in Wheat Thins — around 5 grams — is admittedly lower than many sweetened snacks but still contributes to the crackers' overall calorie count without adding beneficial nutrients.

The 200 milligrams of sodium per serving is noteworthy because it accounts for about 9% of the FDA-recommended daily limit of 2300 mg. Regularly consuming high-sodium snacks can lead to long-term health issues like elevated blood pressure. Additionally, while Wheat Thins offer 3 grams of fiber per serving, this is relatively modest for consumers who might be looking to maximize their dietary fiber intake for digestive health. Other crackers on the market provide more fiber with fewer additives, no sugar, and less sodium.

Cheez-It Original Snack Crackers are a popular choice for those craving a cheesy, salty snack. It's common to see Cheez-It crackers in lunch boxes and vending machines. Although these crackers are undoubtedly delicious, the nutritional information and ingredients on the package may give some health-conscious consumers pause. Each serving of 27 crackers delivers 150 calories, 8 grams of fat, 1.5 grams of saturated fat, and 230 milligrams of sodium. The main ingredients of Cheez-It crackers are enriched flour and real cheese made with skim milk, but these crackers also include vegetable oil and additives like tertiary butylhydroquinone, or TBHQ. The fat content in Cheez-It crackers is partially saturated, stemming from the use of cheese and palm oil, which can pose health risks if consumed in large quantities.

A significant concern with Cheez-It crackers is the snack's sodium content. At 230 milligrams per serving, they contribute to nearly 10% of the recommended daily 2,300 milligrams limit of sodium. While Cheez-It crackers provide a decent amount of calcium (30 milligrams), the high amounts of saturated fat and sodium begin to overshadow this benefit, making them less than ideal for frequent consumption.

Premium Original Saltine Crackers have long been a go-to for pairing with soups, topping with cheeses, or eating alone when you're not feeling well. Yet these iconic crackers pack more sodium than one might expect. Each serving of five crackers contains 60 calories, 1.5 grams of fat, and 135 milligrams of sodium. Primarily made from enriched flour, soybean oil, palm oil, and salt, these crackers are low in nutritional value, offering zero fiber and few essential nutrients.

The sodium content in Saltine Crackers raises particular concerns, especially given their common use with already sodium-rich foods like soups and processed cheeses. This combination can lead to a significant intake of sodium. Additionally, the enriched flour in these crackers means that most of the natural grains have been heavily processed, removing valuable nutrients such as fiber. The lack of fiber and the high glycemic index of refined flour can lead to quicker rises or even spikes in blood sugar.

For a healthier alternative, consider choosing low-sodium cracker options or those made from whole grains. Whole grain crackers not only offer more nutrients and fiber but also help in maintaining more stable energy levels between meals.

Lance ToastChee Peanut Butter Crackers are a classic that cracker fans probably remember from childhood. These sandwich crackers combine peanut butter filling with two cheesy crackers which, although tasty, they don't offer an abundance of nutrition. These crackers, offered in packages of six sandwiches, have 220 calories, 10 grams of fat, 2 grams of saturated fat, and a whopping 320 milligrams of sodium per package. The peanut butter filling adds 5 grams of protein but also significant amounts of added sugars (5 grams) and fats.

These crackers are particularly calorie-dense and high in fats, which can be concerning for those monitoring their caloric intake or who are managing their fat consumption. A better choice might be to source snack crackers that combine whole grains with natural nut butters, which offer a greater portion of healthy fats and proteins without added sugars or highly-processed hydrogenated oils.

For many, no campout or picnic is complete without Honey Maid Honey Graham Crackers, a brand often chosen for its sweet flavor and crunchy texture. Although graham crackers make for an excellent addition to s'mores, they aren't the healthiest option for consuming regularly. A serving of two full cracker sheets contains 130 calories, 3 grams of fat, 130 milligrams of sodium, and 8 grams of added sugars. These crackers are made from unbleached enriched flour, whole grain graham flour, sugar, soybean and/or canola oil, and honey.

Despite their whole grain content, those 8 grams of sugar and the relatively high sodium in two sheets of crackers makes Honey Maid less than ideal for frequent consumption. While they provide more fiber than many other crackers on our list, the added sugars contribute to increased caloric intake and potential spikes in blood sugar levels. You can seek out graham crackers made with less sugar and more whole grains, offering the benefits of fiber without potentially excessive sweeteners.

When making our list of the most unhealthy crackers on the market, we examined nutrition and ingredient labels. Nutritionally, we evaluated things like sodium content, sugar levels, and the types of fats used. These elements are crucial as they directly impact long-term health and overall wellness. 

In addition, we considered the ingredients used to make the crackers. The inclusion of ingredients like refined flours and lack of whole grains diminish the nutritional value of many commercially available crackers, as do the presence of artificial additives and preservatives. 

Now, there's nothing wrong with the occasional treat, but if you are consuming crackers regularly, you may want to consider finding a healthier brand.