What happens to your body when you eat crackers?

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

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

Cracker Nutrition

One ounce of whole grain crackers (e.g. six Triscuits) contains:

Calories: 120 calories
Carbohydrates: 19.5g
Dietary fiber: 3g
Total sugar:
Added sugar: 0g
protein: 3g
Total fat: 4g
Saturated fat:
cholesterol: 0mg
sodium: 224mg
Iron: 1 mg (6% DV)
Magnesium: 31 mg (7% daily requirement)
Phosphorus: 93 mg (7% daily requirement)
Potassium: 97 mg (2% daily requirement)
Selenium: 3 µg (5% DV)
Folic acid (vitamin B9): 8 µg (2% DV)
Vitamin B6: 0.05 mg (3% DV)

The amount of minerals and vitamins you’ll find in crackers can vary depending on the brand. In general, a whole grain cracker contains plenty of fiber, which can regulate your blood sugar levels and overall satiety.

Health benefits of crackers

You get a little nutritional boost

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

They can relieve stomach discomfort

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

They can maintain blood sugar levels

If you’re watching your blood sugar levels, crackers can be a good choice, provided they’re low in sugar and high in fiber. High-fiber whole-grain crackers release glucose into the bloodstream more slowly than more processed varieties made from white flour. The American Diabetes Association even lists whole-grain crackers as a sensible snack for diabetics.

You may feel full for longer

Whole grain crackers with high-protein additives can be a filling snack, so pair them with protein-rich tuna, cheese, peanut butter or hummus for maximum nutrients and satiety.

Can everyone eat crackers without worry?

“Crackers are generally safe for everyone, but those who are watching their sodium intake should pay close attention to the sodium content of different crackers in the supermarket and read labels, as some can be high in sodium,” warns Michalczyk. “Those who are allergic to ingredients such as nuts, seeds or dairy should also read labels to prevent allergic reactions, as these are the main ingredients in many popular cracker brands.”

Tips for Enjoying Crackers

Snack with nutritious dip – “My favorite way to incorporate crackers into my diet is to use them as a means of nutrient absorption,” says Michalczyk. “Pair crackers with protein-rich foods like hummus, cottage cheese, or nut butter.” She also says crackers are great for dipping into homemade guacamole or tzatziki sauce!
Use for breaded chicken – Instead of cornflakes or breadcrumbs, Michalczyk likes to use crumbled whole grain crackers as breading for his oven-baked chicken.
Make a snack plate – Whether it’s a snack plate or a charcuterie board, whole grain crackers are a great carb option for snacking. “Eat the crackers on a plate instead of eating them out of the package to achieve a conscious portion size, and choose low-sodium options to support heart health,” says Michalczyk. Snack plates are also a great way to incorporate more fresh fruits and vegetables into your diet.
Serve with tuna – A tuna sandwich or tuna melt sounds great, but how about keeping it simpler and serving your tuna salad on crackers instead? That way you have an easy grab-and-go lunch without having to worry about your bread for your sandwich getting soggy—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 protein-rich cheese, hummus, canned fish or nut butter. However, to get the most nutritional value, look for brands that are high in fiber. Portion control of crackers is key to keeping sodium levels under control, improving heart health and preventing bloating.

What do crackers do to your body?

Whole grain crackers can help you feel fuller longer and regulate your blood sugar levels. Crackers also help absorb stomach acid if you have an upset stomach or are pregnant and suffering from morning sickness.

Which cracker is the healthiest?

“The healthiest cracker 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 high in fiber, while those with added seeds (flax seeds, chia seeds or sunflower seeds) are a great option as they provide omega-3 fatty acids, protein and important minerals.” The result? A balanced mix of carbohydrates, healthy fats and protein for a nutritious, filling snack.

The conclusion

Nutritionally, crackers can vary significantly depending on the ingredients, so it’s important to check the nutrition label and ingredient list. Look for brands made from whole grains, nuts, or seeds with at least two 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 snack away!