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Crackers Worth Eating
Okay, so I’ve been talking about all these crackers you DON”T want to eat, how about some that are healthier?
Following is a list of brands/types of crackers that have at least 3-grams of fiber per 30-gram (1 ounce) serving, and many are 100% whole grain. There are NO saturated or trans fats in any of these, and they have 200mg of sodium, or less, per serving.
Brand | # Crackers per 30-gram serving | Calories per serving | Fiber – grams per serving |
Wasa Fiber | 3 | 110 | 8 |
Kavli Golden Rye | 2 | 60 | 7 |
Good Health Quilts, Dark Rye | 5 | 100 | 7 |
Ry Krisp Natural | 4 | 100 | 7 |
Ryvita Rye & Oat Bran | 3 | 110 | 6 |
Ryvita Pumpkin Seeds & Oats | 2 | 120 | 6 |
Ryvita – Light, Dark or Sesame Rye | 3 | 110 | 6 |
Ry Krisp Seasoned | 4 | 120 | 6 |
Wasa Light Rye | 4 | 120 | 6 |
Ryvita Multi-Grain | 3 | 140 | 6 |
Finn Crisp Thin Crisps | 4 | 80 | 6 |
Good Health Quilts, Light Rye | 5 | 110 | 5 |
Ryvita Fruit Crunch | 2 | 100 | 4 |
Kavli Hearty Thick | 3 | 90 | 4 |
Ryvita Sunflower Seeds & Oats | 2 | 90 | 4 |
Kavli Cristy Thin | 6 | 100 | 4 |
Wasa – Hearty or Multi Grain | 2 | 90 | 4 |
Trader Joe’s Savory Thins – Multigrain | 17 | 130 | 4 |
ak-mak 100% Whole Wheat | 5 | 120 | 4 |
Manischewitz Matzos, Whole Wheat | 1 | 90 | 3 |
Good Health Quilts, Low Sodium | 8 | 120 | 3 |
Wasa Whole Wheat | 2 | 100 | 3 |
Good Health Quilts | 8 | 120 | 3 |
Whole Foods 365 Baked Woven Wheats | 8 | 120 | 3 |
Back to Nature Harvest Whole Wheats | 6 | 120 | 3 |
The following crackers are pretty good even thought they have 1 gram of fat. They also have 3 grams of fiber and 220mg of sodium or less:
- Kraft South Beach Diet, Woven Wheat (1 pack of crackers/100 calories)
- Nabisco Triscuit – except Cheddar, Reduced Fat or Thin Crisps (6/120 calories
- Nabisco Triscuit – Reduced Fat (7 crackers, 120 calories)
- Nabisco Triscuit – Thin Crisps (15 crackers, 130 calories)
- Nabisco Triscuit – Cheddar (6 crackers, 120 calories)
I’m sure there are other crackers out there worth eating. Just check the labels and find those with 3 grams or more of fiber per serving, and as little saturated and trans fats as possible.