ADVICE

How much fibre is in crackers?

Favs List PRINT

An image displaying a cheese board and selection of crackers

If you’re a cracker snacker, let our dietitians show you how to make a healthy choice.

The humble cracker has long been the foundation of many a favourite snack. Light and crunchy, they are perfect for loading up with a range of tasty toppings. As the nutritional value of different crackers and crispbreads can vary greatly, it’s worth knowing what to look for on the supermarket shelf.

High in fibre

Fibre is an important nutrient as it helps to keep our heart and digestive system healthy. The recommended daily intake is 25g for women and 30g for men, however many of us do not meet this target. Some crackers and crispbreads are excellent sources and are digested more slowly to keep you feeling full for longer. Aim for at least 5g of fibre per 100g, with the healthiest options more than 10g per 100g.

Satisfying seeds

Seeds boost fibre content, healthy fats, vitamins and minerals. Of the crackers we reviewed, those with the most fibre also had the highest seed content. The number of seeded cracker options has really grown, so keep an eye out for them as a nutritious alternative to grain-based crackers.

Whole grains first

Whole grains are your friend when it comes to crackers, as they naturally boost the fibre. Check labels and look for whole grains as one of the first ingredients listed. If you are avoiding gluten, your best options are crackers made from gluten-free whole grains such as pure buckwheat, quinoa or brown rice.

Watch the sodium!

Some crackers are high in sodium, which can contribute to high blood pressure and other health problems. Opt for crackers with <500mg of sodium per 100g – the lower the better!

Healthy toppers

To create a nutritionally balanced and satisfying snack, pair your high-fibre crackers with wholesome ingredients which are higher in protein and healthy fats such as hummus, avocado or nut butter.