Crackers are a quick and easy snack and there are plenty of options in various shapes, sizes and flavours. While crackers can be part of your diabetes diet, there are a few things to consider when you’re shopping for them:
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- Check the nutrition facts label. Some crackers are higher in calories, and contain high amounts of sodium and unhealthy fats.
- Choose whole grain crackers more often.
- Many crackers now have a higher-fibre option, using whole wheat flour, or added nuts and seeds, to boost flavour and provide some extra nutrition.
- Pay attention to portion control – it’s easy to fill up on crackers, but eating the amount recommended on the nutrition facts label should be enough to satisfy your appetite.
- Enjoy your crackers with a healthy source of protein – such as low-fat cheese, hummus or nut butter – for a satisfying snack.
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| Name |
Serving size |
Calories |
Total carbohydrate |
Sodium |
Dietary fibre |
Total fat |
Saturated fat |
|---|---|---|---|---|---|---|---|
| 1. Christie multigrain wheat thins |
11 crackers (20 grams) |
90 |
14 grams |
125 mg |
1 gram |
3 grams |
0.3 grams |
| 2. Mary’s Organic crackers, original |
12 crackers (30 grams) |
140 |
20 grams |
180 mg |
3 grams |
5 grams |
0.5 grams |
| 3. Melba toast, whole grain |
8 toasts (35 grams) |
130 |
23 grams |
150 mg |
4 grams |
2.5 grams |
0.4 grams |
| 4. Pepperidge Farm whole grain cheddar goldfish |
37 goldfish (20 grams) |
90 |
14 grams |
170 mg |
1 gram |
3 grams |
0.5 grams |
| 5. Premium Plus whole wheat crackers, unsalted |
7 crackers (22 grams) |
90 |
16 grams |
200 mg |
2 grams |
2 grams |
0 grams |
| 6. Ritz whole wheat crackers |
5 crackers (15 grams) |
70 |
10 grams |
120 mg |
1 gram |
2.5 grams |
0.5 grams |
| 7. Ryvita multigrain crisp bread |
3 crisp breads (31.5 grams) |
110 |
18 grams |
75 mg |
5 grams |
1.5 grams |
0.2 grams |
| 8. Stacy’s multigrain pita chips |
9 chips (28 grams) |
130 |
19 grams |
270 mg |
1 gram |
5 grams |
0 grams |
| 9. Stoned wheat thins |
3 crackers (21 grams) |
90 |
16 grams |
40 mg |
1 gram |
2 grams |
0 grams |
| 10. Triscuit low-sodium |
4 crackers (19 grams) |
80 |
14 grams |
35 mg |
2 grams |
2 grams |
0.2 grams |
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Crackers can be a part of your diabetes meal plan, as long as you choose healthy ingredients and pay attention to portion control. For tips to help you shop for crackers, check out our expert blog on navigating the grocery store for snacks.
