Pick of the bunch

Are rice crackers really healthy?

While rice crackers are often promoted as a healthier alternative to regular crackers or crisps, many are high in fat, salt, and artificial flavours, while low in fibre – not ideal for munching freely. How then to choose? We set out to help by comparing three flavours from a leading brand for nutrition, cost, and taste.

Nutrition comment

With their ‘‘baked not fried’’, ‘‘gluten-free’’ and ‘‘less than’’ claims about fat, it is easy to be fooled into thinking rice crackers are a healthy snack. The ingredient list however tells another story – varying quantities of rice flour, sugar, fat, salt, and artificial flavours, with little fibre or other useful nutrients to recommend them. Essentially, they are a highly-refined carbohydrate food, which most people – particularly those with diabetes or above a healthy weight – should minimise.

Bottom line

When it comes to nutrition, most varieties do not pass muster; wholegrain bread, crackers, or vegetable sticks are better choices nutritionally. They can be useful however for people unable to eat gluten – in which case choose high-fibre varieties with lowest fat, salt, and sugar, in most cases wholegrain, plain, and seaweed flavours.

Products are tested by NZ Registered nutritionist Bronwen King and a diverse, randomly selected group.