In this article
- How we ranked these crackers
- High fiber crackers side by side
- Bran and rye crispbreads: the leaders
- Seed crackers: fiber with fat attached
- Whole wheat boxes: steady, not standout
- Saltines and Ritz: where the fiber disappears
- What you put on top counts too
- A 30 second label check for high fiber crackers
- Questions about high fiber crackers
- Sources
Half of a GG Scandinavian Fiber Crispbread is fiber. Each 8 gram cracker carries 4 grams of fiber and 20 calories, from just three ingredients: wheat bran, whole grain rye flour and salt.
Few high fiber crackers come close to that ratio, and some popular boxes have none at all. We lined up ten crackers from the same USDA database and adjusted every one to the same weight, so you can see which ones actually move your fiber total.
How we ranked these crackers
Every figure comes from USDA FoodData Central. For the nine brands we used the label records their makers submitted, and for saltines we used USDA’s dietary survey value.
Cracker serving sizes are all over the place, from one 8 gram crispbread to 16 pieces weighing 31 grams. So in addition to each label serving, we worked out fiber per 30 grams, roughly one ounce and close to several of the label servings here.
Brand records range from 2017 to 2023. Recipes change, so use these numbers to compare styles and check the box you buy.
High fiber crackers side by side
| Cracker | Label serving | Calories | Fiber | Fiber per 30 g | Sodium |
|---|---|---|---|---|---|
| GG Original Scandinavian Fiber Crispbread | 1 cracker (8 g) | 20 | 4 g | 15 g | 20 mg |
| Flackers Sea Salt Flax Seed | 8 crackers (30 g) | 160 | 9 g | 9 g | 260 mg |
| Wasa Fiber Crispbread | 2 slices (20 g) | 60 | 5 g | 7.5 g | 90 mg |
| Finn Crisp Multigrain Thin | 2 slices (13 g) | 40 | 2 g | 4.6 g | 100 mg |
| Ryvita Original Rye Crispbread | 2 slices (20 g) | 60 | 3 g | 4.5 g | 60 mg |
| Triscuit Original | 6 crackers (28 g) | 120 | 3 g | 3.2 g | 170 mg |
| Mary’s Gone Crackers Original | 12 crackers (30 g) | 140 | 3 g | 3 g | 180 mg |
| Wheat Thins Original | 16 pieces (31 g) | 140 | 3 g | 2.9 g | 200 mg |
| Saltines (USDA survey value) | 30 g | 125 | 0.8 g | 0.8 g | 282 mg |
| Ritz Original | 5 crackers (16 g) | 80 | 0 g | 0 g | 130 mg |
The FDA’s Daily Value for fiber is 28 grams, and a food with 20% DV or more per serving counts as high. On their own label servings, only Flackers (32% DV) passes. GG’s single cracker lands at 14%, but two crackers reach 29% for 40 calories.
The per 30 gram column is where the gap really shows. A 30 gram portion of GG would hold about 15 grams of fiber, close to twenty times what the same weight of saltines gives.
Bran and rye crispbreads: the leaders
GG Original Scandinavian Fiber Crispbread
Key specs: 20 calories, 6 grams of carbohydrate, 4 grams of fiber and only 20 mg of sodium per 8 gram cracker. Wheat bran, the outer layer of the wheat kernel, is the first ingredient.
Best for: anyone who wants the biggest fiber boost from the fewest calories. Two of them under smoked salmon or cottage cheese make a light lunch base.
Drawbacks: the texture is dense and dry, closer to a bran cereal than a buttery cracker. With 4 grams in each one, start with one or two a day if your diet is currently low in fiber.
Wasa Fiber Crispbread
Key specs: 60 calories, 14 grams of carbs and 5 grams of fiber per two slices (20 g), with 90 mg of sodium. Whole grain rye flour leads, followed by wheat bran, sesame seeds and oat flakes.
Best for: a sturdier, bigger cracker for open faced sandwiches. It holds up under eggs, tomato and avocado without going soft.
Drawbacks: it’s less fiber dense than GG, and the slices are large, so it’s easy to eat four.
Ryvita Original and Finn Crisp Multigrain Thin
Key specs: Ryvita gives 3 grams of fiber in two 20 gram slices, from just whole grain rye flour and salt. Finn Crisp gives 2 grams in two thin slices weighing 13 grams, with rye, wheat, oat and barley flours.
Best for: anyone who prefers a short, simple ingredient list. Ryvita also has the second lowest sodium on the table at 60 mg.
Whole grain rye leads both of these recipes, and Harvard’s Nutrition Source lists whole grains among the best food sources of fiber. It also suggests raising your intake gradually and drinking plenty of fluids, which matters with crackers this concentrated.
Drawbacks: per serving the numbers look modest. Per 30 grams, though, both reach about 4.5 grams, which beats every whole wheat box below.
Seed crackers: fiber with fat attached
Flackers Sea Salt Flax Seed
Key specs: 160 calories, 10 grams of carbohydrate, 9 grams of fiber, 6 grams of protein and 12 grams of fat in eight crackers (30 g). The ingredient list is organic flax seeds, apple cider vinegar and sea salt.
Best for: low carb and grain free eaters, since flax supplies nearly all of the carbohydrate as fiber. It’s the only cracker here that clears 20% DV on its own label serving.
Drawbacks: flax is rich in fat, so calories run higher than crispbread. Sodium is also the second highest among the branded crackers, at 260 mg.
Mary’s Gone Crackers Original
Key specs: 140 calories, 20 grams of carbs, 3 grams of fiber, 4 grams of protein and 5 grams of fat in 12 crackers (30 g). Brown rice and quinoa come before the flax and sesame seeds.
Best for: gluten free eaters who want a whole grain, seed based cracker that works with dips.
Drawbacks: because whole grains lead the recipe rather than seeds, the fiber is closer to Triscuit than to Flackers.
Comparing seed crackers and crispbreads with fiber bars, powders or other snacks? Our comparison charts set the popular picks out together so you can weigh fiber, calories and sodium.
Whole wheat boxes: steady, not standout
Triscuit Original
Key specs: 120 calories, 20 grams of carbs, 3 grams of fiber and 170 mg of sodium in six crackers (28 g). The ingredients are whole grain wheat, canola oil and sea salt.
Best for: a widely sold, 100% whole grain cracker with no added sugar in its ingredient list.
Drawbacks: 3 grams is a moderate amount, about 11% DV. It’s a solid everyday pick rather than a fiber booster.
Wheat Thins Original
Key specs: 140 calories, 22 grams of carbs, 3 grams of fiber and 200 mg of sodium in 16 pieces (31 g). Whole grain wheat flour is first, but sugar and malt syrup are third and fifth.
Best for: anyone who likes a slightly sweet cracker and still wants whole grain first on the label.
Drawbacks: each serving carries 5 grams of sugar, 4 of them added.
Measured by calories, the two whole wheat boxes give about 2.1 to 2.5 grams of fiber per 100 calories. Wasa Fiber gives about 8, and GG about 20, so the crispbreads deliver far more fiber for the same calorie budget.
Saltines and Ritz: where the fiber disappears
Saltines carry about 2.8 grams of fiber per 100 grams in USDA’s survey data, which is about 0.8 grams in a 30 gram portion. They also bring the most sodium per 30 grams on the table, at roughly 282 mg.
Ritz lists 0 grams of fiber in five crackers. Unbleached enriched flour comes first, followed by oils and sugar.
Neither is a bad food, and a few Ritz with cheese make a perfectly good snack. They just won’t count toward your fiber target.
What you put on top counts too
A cracker is often just the vehicle. USDA lists commercial hummus at 5.5 grams of fiber per 100 grams, so a quarter cup (about 62 g) adds roughly 3.4 grams.
That means two GG crispbreads with a quarter cup of hummus come to around 11 grams for about 186 calories. Six Triscuits with the same hummus give about 6.4 grams for 266 calories.
Other fiber friendly toppings include mashed avocado, sliced pear, white bean dip and a smear of nut butter with berries.
Looking for more dips, spreads and snack plates to pair with crackers? Our recipe eBooks have high fiber ideas to try.
A 30 second label check for high fiber crackers
You can sort any cracker box quickly with a few checks:
- First ingredient: whole grain rye, whole wheat, wheat bran or seeds, not enriched flour
- Fiber per serving: 3 grams or more is a reasonable floor, and 5 or more is a strong pick
- Serving weight: divide the fiber by the grams so a single 8 gram cracker and a 31 gram handful compare fairly
- Sugar: if sugar or syrup sits among the first few ingredients, as in Wheat Thins, expect a sweeter recipe
- Sodium: crispbreads on our list ran 20 to 100 mg, while several boxes reached 170 mg or more
Not sure how many grams a day you’re aiming for? Our fiber calculator can give you a personal target, so you can see how much a cracker snack really contributes.
For one thing to try today, take the cracker box you already own and divide its fiber by its serving weight in grams. If the answer is below 0.1, it’s a snack for flavor, and a crispbread or flax cracker is worth adding to your next shopping list.
Questions about high fiber crackers
What cracker has the most fiber?
Among the ten crackers we compared, GG Scandinavian Fiber Crispbread is the most fiber dense, with 4 grams in one 8 gram cracker. Flackers flax crackers give the most per label serving, at 9 grams.
Are Triscuits high in fiber?
Triscuit Original has 3 grams of fiber in six crackers, or about 11% of the Daily Value. That’s a moderate amount, not enough to count as high on its own.
Do Ritz crackers have any fiber?
No. Ritz Original lists 0 grams of fiber per five cracker serving, because its main ingredient is enriched white flour.
Are rye crispbreads healthy?
They’re among the best cracker choices for fiber. Ryvita Original is just whole grain rye flour and salt, with 3 grams of fiber and 60 mg of sodium in two slices.
Are flax crackers good for fiber?
Yes. Flackers Sea Salt flax crackers have 9 grams of fiber per 30 gram serving, though they also carry 12 grams of fat and 160 calories.
How many fiber crackers should I eat a day?
There’s no set number, but go slowly if you eat little fiber now. Two GG crispbreads already add 8 grams, so building up over a week or two is easier on your stomach.
Are gluten free crackers lower in fiber?
Not always. Mary’s Gone Crackers has 3 grams per serving, and grain free Flackers has 9. Check the label, since gluten free recipes vary widely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Branded Foods: GG Original Scandinavian Fiber Crispbread (2595676); Flackers Sea Salt Flax Seed Crackers (2641066); Wasa Fiber Crispbread (2632344); Finn Crisp Multigrain Thin Crispbread (2010161); Ryvita Rye Crispbread Original (2285435); Triscuit Original Crackers (2679118); Mary’s Gone Crackers Original (2609916); Wheat Thins Original (2655819); Ritz Crackers Original (2556678). FNDDS: Crackers, saltine (2708167). SR Legacy: Hummus, commercial (174289).” FoodData Central. 2017 to 2026. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2022. nutritionsource.hsph.harvard.edu
