It’s Not a Party without Crackers
Many of our favorite cheeses just wouldn’t be the same without them. We left less-healthy options in the cracker aisle and crunched through 20 nutritious finalists to find the winners at right, plus these smart shopping tips.
Eye the Serving Size
Most boxed crackers have a serving size of about 30 grams—which can mean you get anywhere from one to 40 crackers, depending on how big they are. But we did find some as low as 11 grams. And a smaller portion like this may trick you into thinking you’re choosing a low-calorie or low-sodium option, but only because you’re getting less food. Since most crackers don’t break the calorie bank—all our picks are under 140—you have room to put something yummy on them. (Most cheeses have around 100 calories per ounce, and we recommend keeping apps to 250 calories.)
Watch Sodium & Sugar
We spotted some varieties as high as 250 mg of sodium per serving—10 percent of your daily recommended intake. Add cheese (Cheddar has 185 mg per ounce) and you’re at nearly 20 percent. We say: go for 180 mg sodium or less. Read labels for sugar too. Do you really need a sweet cracker? Aim to keep it under 2 g.
You know to check the fiber (we set our parameter at a minimum of 3 g), but also look at the ingredients to make sure your cracker is made with whole-grains. We like to get products that list them first, but if you want a cracker with a more neutral taste, opt for one that blends whole-and refined-grain flours. To find a gluten-free variety that fits within our fiber recommendations, seek out products made with nuts, seeds and gluten-free whole grains.
<180mg >3g <2g