12 Most Nutritious High Fiber Crackers You Can Buy

Crackers — the humble snack of many an adult and child — are popular because of their simplicity. Their delightful crunchiness and lightness make for the perfect companion to a sandwich, topping on a soup, or vehicle for delivering cheese and dips to your taste buds.

Crackers appear to be a healthier snack alternative to the equally-loved potato chip — and while they can be healthier — crackers are often no more nutritious than a typical chip and tend to be absent of necessary daily nutrients like fiber. Standard crackers typically contain only 0.5 – 1 gram of fiber per serving (1, 2).

Fiber regulates the body’s use of glucose to keep you fuller longer and helps sustain energy levels during the day. Eating enough fiber can also foster healthy digestion and is even linked to lower the risk of heart disease and Type 2 diabetes (3).

The daily recommended dietary fiber intake is around 28 grams per 2,000 calories a day diet. Only about 5% of the population meets their daily fiber recommendations, despite many people recognizing fiber’s importance to their diets and believing they consume enough of it (4, 5, 6).

To add more fiber to your snacking habits, here’s a breakdown of what to look for in high fiber crackers and our top 12 recommendations – ranked by fiber content – to supercharge your day and satisfy your any-time nibble.

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How to choose high fiber crackers

There are a lot of crackers on the market, and sometimes it’s hard to discern which ones will suit your dietary needs. Here are some things to evaluate when shopping:

• High Sodium. Salty processed snacks like crackers often have a higher sodium content than we might realize. Over 70% of the sodium consumed by Americans comes from packaged and prepared foods, and according to the Center for Disease Control and Prevention (CDC), savory snacks are one of just ten food groups that make up about 40% of the sodium consumed by Americans. Make sure to keep your sodium intake below the daily value level of 20% and consume in moderation (7, 8).

• Added Sugar. As in most packaged food items, added sugar is a common ingredient in many crackers. The American Heart Association (AHA) suggests an added sugar limit of around 6-9 teaspoons per day. Added sugars serve as empty calories in our diets, and it’s best to limit them when we can (9).

• Saturated fat. There’s a high amount of saturated fat in packaged foods, and in general, it’s a nutrient we need less of. High consumption of saturated fats can contribute to high blood pressure, heart disease, and other health problems. The Dietary Guidelines for Americans suggest consuming less than 10% of calories per day from saturated fat to keep your body healthy (10, 11).

• Amount of processing. Crackers are often classified as ultra-processed foods. Because ultra-processed foods are usually higher in calories, sugar, refined oils, and other additives, they are associated with increased caloric intake, obesity, heart disease, and cancer. The GreenChoice app is a quick and easy way to see how processed the food you’re eating is and show you healthier alternatives (12, 13, 14, 15).

GreenChoice Picks

1. Way Better Snacks Simply So Sweet Chili Tortilla Chips

These sweet chili chips are packed with sprouted seed and grain blend. One serving of these provides 3g of fiber, which is 12% of the recommended daily value (DV), making it a good source of fiber. Also, they also contain 2g of protein and are certified gluten-free.

2. Nabisco Triscuit Fire Roasted Tomato & Olive Oil Crackers

These crackers are baked with 100% whole grain wheat, dried tomatoes, and spices. They offer 3g – 11% of the DV – of fiber per serving. In addition, they are low in sodium and saturated fats.

3. Off The Eaten Path Chickpea Veggie Crisps

These veggie crisps are packed with chickpeas, black beans, green peas, and sweet potatoes. They are a good source of fiber with their 3g – 10% of the DV – of fiber content per serving.

4. Triscuit Original Crackers

These classic crackers only have three ingredients: whole grain wheat, vegetable oil, and sea salt. They provide 10% of the DV of fiber per serving.

More High Fiber Crackers

5. Raw Food Central Curt’s Classic Flax Crackers

These organic crackers are baked with flax seeds, onion, Italian seasonings, and sea salt. They’re an excellent source of fiber and a good source of protein. One serving of these provides 10g – 35% of the DV – of fiber and 6g of protein. In addition, the package is biodegradable.

6. Flackers Organic Flax Seed Crackers

Flacker’s savory crackers are packed with organic flax seeds. They offer 8g – 28% of the DV – of fiber and 6g, or 12% of the DV, of protein per serving. Also, they’re gluten-free and vegan.

7. Flackers Organic Cinnamon & Currant Flax Seed Crackers

Flacker’s sweet crackers are an excellent source of soluble and insoluble fiber. One serving of these provides 8g – 29% of the DV – of fiber and 5g of protein. They’re free from added sugar or gluten.

8. Foods Alive Original Flax Crackers

These flaxseed crackers are an excellent source of fiber with 7g – 25% of the DV – of fiber. Also, they are packed with omega-3’s and protein.

9. Classic Hummus & Crackers Cup Good & Gather

This hummus and cracker combo is packed with fiber and protein. It provides 6g – 21% of the DV – of fiber and 9g of protein. Also, it’s a good source of iron, offering 20% of the DV of iron.

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10. Taza Dark Bark Chocolate Snacking Thins

These vegan chocolate pieces are made with organic cacao beans, almonds, cane sugar, puffed quinoa, cocoa butter, and sea salt. They provide 5g – 18% of the DV – of fiber per serving. Also, Taza chocolate uses direct trade certified cacao beans.

11. Taza Chocolate Dark Bark Snacking Thins With Toasted Coconut

This crispy snack is made with 80% dark chocolate, puffed quinoa, and toasted coconut. It is certified organic and free from dairy or soy. It offers 5g – 18% of the DV – of fiber per serving.

12. Foods Alive Maple Cinnamon Flax Crackers

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These flax crackers are the perfect high fiber low-carb snack option. They offer 5g – 18% of the DV – of fiber with only 5% of the DV of carbs per serving. They’re sweetened with maple syrup and coconut sugar instead of artificial sweeteners. In addition, they come with the added benefits of omega-3’s.

Key takeaways for choosing high fiber crackers

Crackers are highly convenient and versatile, making them a go-to snack for many – but despite the “healthy” marketing that usually surrounds them, they aren’t always more nutritious than their snack food counterparts like chips.

Nutrients like fiber are absent in many people’s diets, and crackers not only lack fiber but also pack added sugars, saturated fat, high sodium contents, and other artificial additives. 

Using our picks and tricks for finding high fiber crackers and applying GreenChoice’s High Fiber nutrient filter will help you replace your standard cracker with a high fiber alternative that’s a win for your health and your snack time.

There are 1,000s of food products that won’t be right for you

Let GreenChoice find the ones that are

Tell us your dietary needs & values and we’ll show you foods that match!

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