Crackers seem harmless at first glance—light, crunchy, and easy to portion. But a closer read of the label often reveals hidden ingredients working against your goals. What tastes simple might be more complex nutritionally. So, let’s break down ten familiar options that could be quietly adding more sugar and sodium to your day than you expect.
Ritz Original Crackers
Ritz crackers have been a pantry staple since the 1930s, but they fall short of today’s nutrition standards. Made with refined flour, they offer zero fiber and pack nearly 5 grams of fat per serving, mostly from processed oils. Add in the extra salt, and you’ve got a buttery snack that’s more about flavor than health.
Cheez-It Baked Snack Crackers
That addictive crunch in Cheez-Its comes at a cost—each serving delivers 8 grams of fat, much of it from saturated fats and refined flour. While the cheesy flavor is undeniably tempting, it lacks nutritional balance, offering little protein or essential nutrients to back up the indulgence.
Town House Original Crackers
A go-to for entertaining, these flaky crackers are stars on charcuterie boards and party platters. But behind the crisp bite is a blend of sugar, palm oil, and bleached flour. With 70 calories and 3 grams of fat per four-cracker serving—and no fiber—they’re a snack built more for flavor than nutrition.
Club Crackers (Butter Flavor)
If you’re expecting to find butter, look again—it’s nowhere to be found. The buttery flavor comes from additives and not dairy. The melt-in-your-mouth texture may seem incredibly indulgent, but it’s actually all processed oils, which contribute to a surprising 3 grams of fat in just five crackers.
Wheat Thins Hint Of Salt
Don’t be misled by the wholesome-sounding name—these crackers still slip in added sugar and starch. With 4 grams of sugar per serving, they contain more sweetness than many would expect from a savory snack. And while the whole-grain label suggests a healthier choice, their high glycemic load makes them less effective for steady, long-lasting energy.
Premium Saltine Crackers
When you’re not feeling your best, Saltines can feel like a soothing option, but they offer minimal nutritional value. Made primarily from enriched flour, they’re high in empty carbs and low in nutrients, with over 135 mg of sodium in just five crackers. Comforting, yes—but far from a nourishing choice.
Chicken In A Biskit Crackers
These crackers grab attention by including real chicken in the ingredients; however, that novelty comes with a catch. Each serving contains 230–240 mg of sodium along with added MSG. The bold flavor may stand out, but it’s powered by processed seasonings and high salt levels.
Toasteds Buttercrisp Crackers
Despite their sleek packaging and event popularity, these Buttercrisp crackers are made with oils like soybean and palm. With around 4.5 grams of fat per serving, their nutrition doesn’t quite match the sophisticated look, prioritizing indulgence over healthier options.
Lance ToastChee Peanut Butter Crackers
Its convenience is a big part of its appeal, with availability in vending machines and gas stations nationwide. However, each twin-layered packet packs nearly 5 grams of sugar and 9 grams of fat, with sweetened peanut butter squeezed between highly processed, enriched crackers.
Goldfish Cheddar Crackers
These cheerful fish-shaped crackers are a lunchbox favorite, but their nutrition profile tells a different story. One portion alone contains over 250 mg of sodium, and with processed oils and white flour as key components, they’re closer to a dessert than a nutritious snack, particularly since stopping after just one handful is a challenge for most people.
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