The Best Low-Calorie Crackers to Eat If You're Trying to Lose Weight in the New Year
If you have loft health and wellness goals for 2025, like losing two pounds a week, you’re probably seeking out the best yogurt for weight loss, healthy carbs for weight loss, and the healthiest fast food burger in a pinch. If you relish time spent hosting and snacking, having better-for-you pantry staples on-hand is a nonnegotiable. Whether you need quick carbs before the gym or want to put out a spread for game night, low-calorie crackers are the perfect vehicle for dips.
Traditionally, crackers were made with refined grains and provided little nutritional value but in recent years the cracker aisle has changed and there are healthier choices that can fit into any weight-loss meal plan.
Below registered dietitians break down the best ways to incorporate crackers into a healthy diet and which crackers are best for weight loss.
Best Low-Calorie Crackers for Weight Loss
1. Mary’s Gone Crackers
Courtesy of Publix
Mary’s Gone Crackers line of crackers is a popular choice among dietitians because they’re “made from whole grains and seeds, high in fiber, and healthy fats,” Snider says. They’re also gluten-free, making them an appropriate snack for those with celiac disease or gluten intolerance. Each serving of the original cracker provides 140 calories, 4 grams of protein, and 3 grams of fiber.
Nutrition Facts, Per Serving
- Calories: 140 g
- Carbs: 20 g
- Protein: 4 g
- Fat: 5 g
- Sodium: 180 mg
- Dietary Fiber: 3 g
2. Wasa Crispbread
Courtesy of Wasa
Wasa Crispbread is another whole-grain favorite for low-calorie crackers. Kristen Salles, RD, LDN suggests “adding a lean protein with healthy fat and/or additional fiber, such as slices of turkey and avocado with tomatoes or a Greek yogurt and peanut butter spread with sliced berries” to boost nutritional content and help keep you feeling full. The long sheets let you load up without the carb overload of bread. One flatbread provides just 45 calories, 2 grams of protein, and 3 grams of fiber.
Nutrition Facts, Per Serving
- Calories: 70 g
- Carbs: 13 g
- Protein: 2 g
- Fat: 1.5 g
- Sodium: 170 mg
- Dietary Fiber: 2 g
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3. Simple Mills Almond Flour Crackers
Courtesy of Simple Mlls
Simple Mills Almond Flour Crackers are gluten-, grain-, and corn-free crackers made from almond flour, flax seeds, and sunflower seeds. These low-calorie crackers contain antioxidants and heart-healthy fats. They come in three flavors: Fine Ground Sea Salt, Rosemary and Sea Salt, and Farmhouse Cheddar, making them the perfect cracker whether dipping them or eating on their own. One serving contains 150 calories, 3 grams of protein, and 2 grams of fiber.
Nutrition Facts, Per Serving
- Calories: 150 g
- Carbs: 17 g
- Protein: 3 g
- Fat: 9 g
- Sodium: 230 mg
- Dietary Fiber: 2 g
4. Reduced-Fat Triscuits
Courtesy of Amazon
Reduced-Fat Triscuits are made from three simple ingredients: whole-grain wheat, canola oil, and sea salt. The straightforward ingredient list is ideal for anyone looking for a classic cracker flavor with extra texture. Its sturdiness makes it ideal for dipping or topping. The reduced fat version cuts fat by 1 gram per serving; each serving of 6 crackers clocks in at 110 calories, 3 grams of protein, and 4 grams of fiber (one more than the original).
Nutrition Facts, Per Serving
- Calories: 110 g
- Carbs: 21 g
- Protein: 3 g
- Fat: 2.5 g
- Sodium: 150 mg
- Dietary Fiber: 4 g
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5. Crunchmaster Multi-Seed Crackers
Courtesy of Crunchmaster
Crunchmaster Multi-Seed Crackers are delightfully crispy and relatively neutral in flavor. They’re made from sesame, quinoa, flax, and amaranth seeds, boosting plant protein and providing a good source of heart-healthy omega-3s. You get 14 crackers for 130 calories, 3 grams of protein, and 2 grams of fiber.
Nutrition Facts, Per Serving
- Calories: 130 g
- Carbs: 21 g
- Protein: 3 g
- Fat: 4.5 g
- Sodium: 140 mg
- Dietary Fiber: 3 g
6. Zenb Cracker Crisps
Courtesy of Walmart
Zenb Cracker Crisps pack the most protein per low-calorie crackers on our list. Made with yellow peas, they provide a good amount of plant protein and fiber, along with iron, B vitamins, and vitamins A, C, and K. You get a hearty serving of 27 crackers at 140 calories, 5 grams of protein, and 3 grams of fiber.
Nutrition Facts, Per Serving
- Calories: 140 g
- Carbs: 16 g
- Protein: 5 g
- Fat: 6 g
- Sodium: 220 mg
- Dietary Fiber: 3 g
7. Nut Thins
Courtesy of Amazon
Nut Thins are another healthy snack option made with rice flour, nuts, and potato starch. They’re gluten-free and made with uncomplicated ingredients. Their original recipe is made with almonds and they offer several flavors to choose from ranging from sweet to savory. One serving of Nut Thins Original gives 130 calories, 3 grams of protein, and 1 gram of fiber.
Nutrition Facts, Per Serving
- Calories: 130 g
- Carbs: 22 g
- Protein: 3 g
- Fat: 4 g
- Sodium: 250 mg
- Dietary Fiber: 1 g
8. Better With Buckwheat Crackers
Courtesy of Better With Buckwheat
Better With Buckwheat makes a line of crisps made from buckwheat, nuts, and seeds that are perfect for dipping. They’re gluten-free and made in a gluten-free facility as well to ensure those with dietary allergies are safe to consume. Buckwheat is a complete protein, providing all nine essential amino acids, and contains vitamins like magnesium, zinc, B vitamins, and more. The serving size listed is a bit smaller with six crackers providing 60 calories, two grams of protein, and two grams of fiber. However, when compared to other brands, they provide more protein and fiber for roughly the same number of calories.
Nutrition Facts, Per Serving
- Calories: 100 g
- Carbs: 13 g
- Protein: 2 g
- Fat: 4.5 g
- Sodium: 220 mg
- Dietary Fiber: 2 g
9. From the Ground UP Cauliflower Crackers
Courtesy of Thrive Market
From The Ground UP is a great alternative if you love Cheez-It’s. The crackers are certified gluten-free, non-GMO verified, and the Cheddar flavor is vegan, so even people with dairy intolerances can enjoy them. A serving size of about 40 crackers (you read that right) only adds up to 120 calories, making these the ultimate guilt-free snack.
Nutrition Facts, Per Serving
- Calories: 120 g
- Carbs: 19 g
- Protein: 2 g
- Fat: 2.5 g
- Sodium: 330 mg
- Dietary Fiber: 2 g
10. Simple Truth Baked Chickpea Crisps
Courtesy of Kroger
If all the ultra-healthy crackers aren’t giving you the crunch you need, try Simple Truth Baked Chickpea Crisps. A mix between a chip and a cracker, these crunchy snacks are made with healthy ingredients like chickpea and rice flour, onion and garlic powders, and more. One serving (roughly 21 chips) only adds up to 120 calories, so they make the perfect savory side to a slab of grilled chicken or a low-calorie burger.
Nutrition Facts, Per Serving
- Calories: 120 g
- Carbs: 18 g
- Protein: 2 g
- Fat: 4 g
- Sodium: 190 mg
- Dietary Fiber: 1 g
Related: Best Healthy Bagels You Can Buy If You’re Choosy About Carbs
What to Look for in Low-Calorie Crackers
Learning to read nutrition labels is a real game-changer when aiming to make improvements to your diet. Looking beyond the pretty label on the front and focusing on the nutrition facts and ingredient list will give you a much better idea of the nutritional quality of the product. While a “low-calorie” option might seem ideal at first, especially for weight loss, that’s not always the case.
“Focusing solely on calorie count can lead to choosing products that lack essential nutrients. A better strategy is to prioritize options with whole grains, high-fiber content, and some protein. Low-calorie crackers can fit into a weight loss plan if they align with your overall calorie and macronutrient goals. However, they’re not inherently ‘better’ than other options. It’s important to focus on nutrient density and satiety. Crackers with added fiber and protein can help you stay fuller for longer compared to plain low-calorie crackers,” suggests Registered Dietitian, Max Snider, BASc, RD.
Understanding the serving size is also important. It’s easy to overdo it and you can end up eating way more than you planned for if you don’t portion them. “Low-calorie crackers are a good option for men for weight loss if the serving size is kept in check and the crackers have some redeeming qualities such as protein and fiber,” says Lisa Andrews, MEd, RD, LD, owner of Soundbite Nutrition.
Why “Low Calorie” Doesn’t Always Mean Healthy
While these crackers aren’t branded as low-calorie per se, they fit the bill for providing a healthy cracker option that includes whole grains, heart-healthy fats, and more protein, fiber, and vitamins and minerals compared to standard crackers.
“Searching for low-calorie alternatives to our favorite foods can sometimes be counterproductive for weight loss because sustainability is key. Weight loss is most successful when it results from lifestyle changes that feel natural and enjoyable in the long term. Ultimately, sustainable weight loss happens when the changes you make are ones you can stick with for life, ensuring you feel nourished and energized rather than deprived,” Snider emphasizes.
How to Incorporate Crackers into Your Diet
When looking for crackers that will support weight loss it’s important to look for options high in protein and fiber. Research shows that high protein foods contribute to satiety which may prevent overeating and unplanned snacking. Additionally, dietary fiber also plays a role in satiety and may improve weight loss efforts.
“Pairing crackers with nutrient-dense foods can transform them into a more balanced snack. My personal recommendation is to pair them with a protein source like cottage cheese, Greek yogurt, lean deli meats, tuna, or salmon for a low-calorie protein and fiber bomb. Top whole-grain crackers with hummus and sliced vegetables for fiber and healthy fats. This ensures the snack is more satisfying and nutritionally complete,” adds Snider.
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