Choosing crackers without making a costly mistake: how to find the right option

A pack of crackers may seem easy to choose, but there are big differences between wholegrain crackers, crispbread, rice cakes and tortilla chips. Some packs highlight fibre, protein or fewer carbohydrates, while others focus mainly on flavour, size or handy portion packs.

The main pitfalls:

• Marketing claims without context: “high in fibre”, “high in protein” or “low in carbohydrates” only tell you so much when you compare the nutritional values per 100 grams.
• A thin product may seem light by default: thin crackers can still contain relatively high amounts of salt, oil or carbohydrates.
• Allergens can be overlooked: many crackers contain wheat, gluten, sesame, soya, milk or barley. A seeded option isn’t automatically suitable for everyone’s dietary needs either.
• A large pack isn’t always better value: with tortilla chips and snack crackers, a large pack can lead you to eat more than you planned. So check the number of portions and how long the product keeps once opened.

What should you look for when choosing crackers?

1. Compare nutritional values per 100 grams

Use the table on the pack as your consistent reference point. Pay particular attention to:

• Fibre: wholegrain crackers and high-fibre crackers can vary considerably. In the product information provided, for example, fibre ranges from 6.9 grams per 100 grams in Bolletje Sesame Bagel Crackers to 15 grams in Bolletje Light Whole Grain Crackers.
• Protein: if you’re looking for a high-protein cracker, products made with seeds or pulses, or with added protein, have a very different composition from light, airy wheat crackers.
• Carbohydrates: low-carbohydrate crackers often contain more seeds, oil, soya or wheat gluten. As a result, they may also provide more fat and calories.
• Salt and sugar: compare these values especially for flavoured crackers, sandwich crackers and sweet rice cakes.

A claim such as “80% fewer carbohydrates” should be read as a comparison between the brand’s product and a particular reference product. According to TastyBasics’ own product information, this means 80% fewer carbohydrates than regular crackers. Then check the table: the poppy seed version lists 12 grams of carbohydrates, 36 grams of protein and 12 grams of fibre per 100 grams.

2. Check the grain and ingredients list

“Wholegrain” doesn’t automatically mean that every ingredient is wholegrain. Check where wholemeal flour appears in the ingredients list and whether it makes up a significant part of the product. Multigrain crackers may contain several grains, but that doesn’t always tell you how much of them is wholegrain.

Rye, wheat and barley are commonly used in crispbread and crunchy bread. Wasa Rustic Crispbread, for example, lists wholemeal rye flour and rye bran. These give it a firm texture and a pronounced grain flavour. Spelt is also a type of wheat, so it isn’t gluten-free.

If you’re looking for a gluten-free option, don’t rely on the front of the pack alone. Check the full ingredients list and allergen information. Leev BIO Chickpea Waffles’ product information lists chickpeas and rice as the main ingredients and describes the product as gluten-free, but also lists soya as an allergen. So always check the current packaging, especially if you have an allergy or coeliac disease.

3. Choose a texture that suits how you’ll use them

For breakfast and lunch, firm crackers are handy with toppings such as hummus, cheese, vegetables or peanut butter. Thin crackers feel lighter, but may break more easily under moist toppings.

Also look out for the difference between:

• Breakfast crackers: often thin and light, and suitable for eating several at a time.
• Crackers for breakfast and lunch: usually firmer and better able to hold toppings.
• Seeded crackers: often have a pronounced flavour and more fat from sunflower, pumpkin or linseeds.
• Rice cakes: light and crunchy, but generally high in carbohydrates and less sturdy with heavy toppings.
• Tortilla chips: made for snacking or serving with dips, not as a direct replacement for wholegrain crackers.

Suitable for: Budget-conscious beginners

Bolletje Light Whole Grain Crackers - 190 g

Why it suits this profile: These thin-baked crackers are a handy choice for a simple breakfast or snack, combining a familiar wheat base with 100% wholegrain cereal, according to the product information.

How this product avoids the pitfall

The nutritional information makes it easy to compare: 15 grams of fibre, 12 grams of protein and 0.98 grams of salt per 100 grams. Do check your portion size and toppings, though.

Key benefit & plus points

100% wholegrain according to the product description; thin texture; suitable for sweet and savoury toppings.

Suitable for: Shoppers looking for top quality

Wasa Rustic Crispbread - 215 g

Why it suits this profile: The firm rye base is ideal if you’re looking for crunchy bread with a distinct grain flavour to enjoy at breakfast or lunch, or with savoury toppings.

How this product avoids the pitfall

The ingredients list is short: wholemeal rye flour, rye bran, salt and yeast. The product does contain gluten and may contain milk and sesame.

Key benefit & plus points

1.5 grams of fat and 327 kcal per 100 grams according to the product information; firm texture; a great base for toppings.

Suitable for: Specific needs & frequent users

TastyBasics crackers poppy seed - 8 pcs, 200 g

Why it suits this profile: This option is for anyone deliberately looking for plenty of protein and fibre, with fewer carbohydrates per 100 grams.

How this product avoids the pitfall

The product table lists 12 grams of carbohydrates, 36 grams of protein and 12 grams of fibre per 100 grams. However, the ingredients include wheat, soya, barley and sesame.

Key benefit & plus points

36 grams of protein per 100 grams according to the product information; 8 crackers per pack; no added sugars according to the product description.

Frequently asked questions about crackers

Which crackers are suitable for breakfast and lunch?

Choose wholegrain crackers, rye crackers or firm crispbread if you want to eat them with moist or heavy toppings. Thin options work well with lighter toppings. Check the fibre, salt and ingredients per 100 grams rather than relying on the front of the pack alone.

Are rice cakes an alternative to crackers?

Rice cakes are lighter and often crunchy, but products in this category are usually relatively high in carbohydrates. Snack A Jacks Smooth Caramel Rice Waffles, for example, list 77 grams of carbohydrates and 21 grams of sugars per 100 grams. They’re better suited to a light snack, rather than being an automatic wholegrain alternative.

How should you store crackers to keep them crunchy?

Once opened, keep crackers and crispbread tightly sealed in a cool, dry place, away from moisture and direct sunlight. If they go soft, check that the pack was properly sealed and that the best-before date hasn’t passed. Always follow the storage advice on the current packaging.