What Happens to Your Body When You Eat Crackers

a photo of a few whole grain crackers — Credit:
Agustin Vai/Getty Images

Cheese and crackers go together like peanut butter and jelly or chips and salsa. Between the salty and crispy cracker and the creamy, savory cheese, it’s no wonder! Look at the booming popularity of charcuterie boards if you need proof.

But can crackers fit into a healthy eating plan? We dove into the latest research and spoke with cookbook author and nutritionist Maggie Michalczyk, RDN, to find out.

Crackers Nutrition

A 1-ounce serving of whole-wheat crackers (such as six Triscuits) provides:

Calories: 120 calories
Carbohydrates: 19.5 g
Dietary fiber: 3 g
Total sugar: <1 g
Added sugar: 0 g
Protein: 3 g
Total fat: 4 g
Saturated fat: <1 g
Cholesterol: 0 mg
Sodium: 224 mg
Iron: 1 mg (6% DV)
Magnesium: 31 mg (7% DV)
Phosphorous: 93 mg (7% DV)
Potassium: 97 mg (2% DV)
Selenium: 3 mcg (5% DV)
Folate (Vitamin B9): 8 mcg (2% DV)
Vitamin B6: 0.05 mg (3% DV)

The amount of minerals and vitamins you’ll get from crackers may vary by brand. Generally, a whole-wheat cracker will be high in fiber, which may help manage your blood sugar levels and overall fullness.

Health Benefits of Crackers

You’ll Get a Small Nutrient Boost

“Crackers are a snack food that can definitely add more nutrition to our diets depending on the type of cracker,” says Michalczyk. “Some crackers, like whole-grain crackers, can be rich in fiber and nutrients like iron, magnesium and B vitamins.” However, their nutrition content may vary depending on the ingredients.

You May Ease Tummy Troubles

There’s a reason you reach for crackers when you have an upset stomach. Plain foods like crackers or toast can ease digestion and relieve an upset stomach by absorbing extra stomach acid. Bland foods such as crackers may also lessen morning sickness symptoms during pregnancy.

You May Maintain Blood Sugar Levels

If you’re keeping an eye on your blood sugar, crackers may be a good choice, provided they’re low in sugar and high in fiber. Fiber-rich whole-grain crackers deliver a slow release of glucose into the bloodstream compared to more highly processed varieties made from white flour. The American Diabetes Association even lists whole-grain crackers as a smart snack for diabetes.

You May Feel Fuller for Longer

Pairing whole-grain crackers with high-protein add-ons can be a satisfying snack. So team them up with protein-rich tuna fish, cheese, peanut butter or hummus for maximum nutrition and satiety.

Are Crackers Safe for Everyone to Eat?

“Crackers are generally safe for everyone to eat; however, those watching their sodium intake should pay close attention to the sodium content of different crackers at the grocery store and read labels as some can be high in sodium,” says Michalczyk. “Those with allergies to ingredients such as nuts, seeds or dairy should also read labels to prevent allergic reactions, as these are main ingredients in many popular brands of crackers.”

Tips for Enjoying Crackers

Snack with a Nutritious Dip. “Some of my favorite ways to incorporate crackers into my diet is by using them as a vehicle to get more nutrition,” says Michalczyk. “Pair crackers with high-protein foods such as hummus, cottage cheese or nut butter.” She also says crackers are great for dipping in homemade guacamole or a tzatziki sauce!
Use for Breaded Chicken. Instead of using cornflakes or breadcrumbs as breading for oven-baked chicken, Michalczyk likes to swap in crumbled whole-wheat crackers.
Make a Snack Plate. Whether it’s a snack plate or a charcuterie board, whole-wheat crackers are a great carbohydrate option for snacking. “Plate the crackers instead of eating them out of the box for a mindful portion size, and choose low-sodium options to support heart health,” says Michalczyk. Snacking plates are also a great way to get more fresh fruits and vegetables into your diet.
Serve with Tuna. A tuna sandwich or a tuna melt sounds great, but what if you kept it simple and served your tuna salad on crackers instead? It makes for an easy lunch to go without having to worry about your bread getting soggy for your sandwich—a win-win!

Frequently Asked Questions

What happens if you eat crackers every day?

Crackers can be a delicious part of a healthy diet, especially when paired with high-protein cheese, hummus, tinned fish or nut butter. But for the most nutritional bang, look for brands that are high in fiber. Portioning out crackers is key for keeping sodium levels in check for better heart health and less bloating.
What do crackers do to your body?

Whole-wheat crackers can help you feel full for longer and help manage blood sugar levels. Plus, crackers help absorb stomach acid if you have an upset stomach or if you’re pregnant and experiencing morning sickness.
What is the healthiest cracker to eat?

“The healthiest cracker to eat is one made from whole grains and/ or seeds with minimal additives,” says Michalczyk. “Whole-grain crackers made from quinoa, brown rice or whole wheat are rich in fiber, while those with added seeds (flax, chia or sunflower seeds) are a great option because they provide omega-3 fatty acids, protein and essential minerals.” The result? A balanced mix of carbohydrates, healthy fats and protein for a nutritious, filling snack.

The Bottom Line

Nutritionally speaking, crackers can vary substantially depending on their ingredients. So, it’s important to check out the Nutrition Facts panel and the ingredient list. When you do, look for brands made from whole grains, nuts or seeds with at least 2 grams of fiber and no more than 250 milligrams of sodium per serving. Then arrange a handful on a pretty plate with your favorite healthy toppings and munch away!