Food Label Savvy: Whole-Grain Crackers

You need a degree in nutrition to make sense of food labels. We’re putting our expertise at work to help clear up some of the confusion. First up, we’re taking on the snack aisle – here’s what you should look for when buying whole grain crackers.
whole-wheat crackers

Food labels can be so misleading that you (almost) need a nutrition degree to decode them.  But don't worry - we’re putting our expertise at work to help clear up some of the confusion. First up, we’re taking on the snack aisle. Here’s what to look for (and what to avoid) when buying whole-grain crackers.

Are Crackers Healthy Eats?

While good-for-you crackers do exist, many boxes are stuffed with unhealthy fats, sweeteners, and artificial colors and flavors. Even the ones that promote themselves as “ natural”, “wheat” and “reduced-fat” can be loaded with junk.

So, how do you separate the unhealthy cracker culprits from the real deal? Read the box!

The Ingredient List

Generally, good options tend to have short ingredient lists with recognizable words rather than hard-to-pronounce additives. Here are some other things to look for:

Green Lights: Whole grains are essential in healthy whole-grain crackers -- look for the word "whole" in the ingredient list.

Red Flags: Stay away from crackers with any of these ingredient offenders:

The Nutrition Facts

Don't forget to read the nutrition facts!  Look for crackers that meet these criteria:

  • 150 calories or less per serving
  • 2 grams of fiber or more per serving

TELL US: What’s your favorite brand of whole grain cracker? We feel a taste test coming on!

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

You Might Also Like:

Next Up

Star in Training

The Next Food Network Star winner Aarti Sequeira takes us through the making of her new show, Aarti Party.

What Are Whole Grains?

Every registered dietitian we know recommends whole grains as part of a healthy diet. But what are whole grains in the first place?

Why You'll See Sesame Called Out on Food Labels Soon

With millions of Americans allergic to sesame, this is a big deal.

What Food Network Staffers Are Adding to Their Grain Bowls

A little crunch and a pop of flavor go a long way.

How to Read Everything on the Nutrition Facts Label

This dietitian’s practical advice for deciphering nutrition labels.

Snoop Dogg Drops a New Sparkling Wine (With a Label That Apparently Raps)

With Snoop Cali Gold, the rap icon says he was aiming for "something cool with that O.G. party vibe."

Chipotle Spices Up Its “Grain” Options with Mexican Cauliflower Rice

The pilot item is seasoned with a signature blend of spices including garlic, cumin, salt and paprika.

Should You Drink Skim Milk or Whole Milk?

The answer is not as obvious as you might think. Check out the pros and cons of each before you fill your glass.

This Genius Organizer Arranges My Spice Shelf So I Can Read Every Single Label

I hunted far and wide for a system that checked all the right boxes.

Low-Calorie Foods

Lighten up with simple and satisfying recipes.