Which crackers should you choose? A cracker review.


I love, love, love crackers and there are a couple that you will always find in my meal plans and in my cupboard to enjoy with cheese, salmon and nut spreads. With the festive season almost upon us, I thought it was a great time to talk all things crackers, really look at what you are getting with your favourite bickies, described in no particular order to help decide, which crackers should you choose.

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Multigrain Corn Thins

One of my favourite low GI choices thanks to their low calorie and carb content and the fact that corn is a wholegrain. A much better option than rice cakes and a great tasting choice for kids in particular.

Nutritionals (per 2 Corn Thins): 47cal (195kJ), 1.3g protein, 8.7g carbs, 0g sugar, 0.4g fat. 1.2g fibre, 31mg sodium.

Ingredients: Maize (83%), Millet (4.5%), Buckwheat (4.5%), Sorghum (4.5%), Brown Rice (2.3%), Sunflower Oil, Sea Salt.

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Captain’s Table Water Crackers

A popular fav for cheese plates, I tend to prefer the waferthins which are much lower in calories but these are still a reasonably good choice.

Nutritionals (per 4 biscuits):  51cal (214kJ), 1.4g protein, 8.3g carbs, 0g sugar, 1.3g fat. 0g fibre, 67mg sodium.

Ingredients: Wheat flour, Vegetable Oil, Salt.

Vita Weat 9 Grains

A popular favourite which tastes great and is also popular with kids, the grain based options are better but you do have to watch portions as they are easy to overeat as they taste so good. A good source of fibre and wholegrains.

Nutritionals (per 4 biscuits): 95cal (397kJ), 2.8g protein, 14.5g carbs, 0g sugar, 2.2g fat. 2.8g fibre, 105mg sodium.

Ingredients: Wholegrains (86%) {Wheat, barley, rye, corn}, Seeds (6%) {Canola, Linseed, Poppy, Sunflower}, Vegetable Oil, Salt, Sugar.

Read more of Susie’s reviews with her review of which tinned fish is best, here.

Rye Cruskits

If I had to choose my favourite cracker, Rye Cruskits would be it as they taste great with toppings and are exceptionally low in carbs and calories.

Nutritionals (per 2 crackers): 44cal (186kJ), 1.1g protein, 9.1g carbs, 0g sugar, 0g fat. 0g fibre,77mg sodium.

Ingredients: Rye Flour, Milk Solids, Salt.

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Salada Light Original

Another popular fav but the density of Salads, even the light ones mean that you can easily over do the carbs and calories and as a general rule of thumb look for wholegrain cracker options. 2 Saladas = 2 slices of bread worth of carbs and are also relatively high in sodium (which is why they taste so good!!)

Nutritionals (per 2 biscuits): 106cal (445kJ), 4.5g protein, 21.3g carbs, 0g sugar, 0.9g fat. 1.1g fibre,278mg sodium.

Ingredients: Wheat flour, salt, vegetable oil, baking powder, yeast, sugar.

Ritz Crackers

A popular cracker back in the 70’s and 80’s, nutritionally they have more fat than potato chips.

Nutritionals (per 6 crackers): 99cal (416kJ), 1.2g protein, 12.2g carbs, 1.6g sugar, 5.1g fat. 0g fibre, 150mg sodium.

Ingredients: Wheat flour, vegetable oil, sugar, raising agents, invert syrup, salt, emulsifier.

Fantastic Seaweed Rice Crackers

There is not a lot of positive things I can say about rice crackers – refined white rice served with flavour enhancers and plenty of salt = carb nightmare with just 12 rice crackers = 2 slices of wholegrain bread worth of carbs and let’s be honest, who can stop at just 1 row!?

Nutritionals (per 12 rice crackers / 1 row): 90cal (380kJ), 2.0g protein, 20.4g carbs, 0.9g sugar, 0g fat. 0g fibre, 129mg sodium.

Ingredients: Rice flour (91%), soy sauce, sugar, seaweed, flavour, flavour enhancers.

Vita Weat Multigrain Rice Crackers

When you see the word wholegrain, you generally think they are better and in this case they are slightly better without the flavour enhancers.

Nutritionals (per 10 rice crackers): 105cal (439kJ), 2.0g protein, 17.3g carbs, 0.1g sugar, 2.8g fat. 0g fibre, 197mg sodium.

Ingredients: Brown rice, vegetable oil, corn flour, rye, salt, canola seeds, herbs.

Crispibread with Quinoa

My favourite gluten free crackers.

Nutritionals (per 2 slices): 41cal (175kJ), 1g protein, 8.6g carbs, 0g sugars, 0g fat, 0.5g fibre, 0g salt

Ingredients: Brown rice, sorghum, wholegrain quinoa, rice bran, salt.


A fantastic vege based alternative to traditional crackers.

Nutritionals (per 1 mini pack 18g): 75cal (313kJ), 2.6g protein, 1.1g carbs, 1g sugars, 6.2g fat, 0g fibre, 71g salt

Ingredients: Zucchini (68%), almonds (16%), linseed, water, lemon juice, garlic, thyme, salt, spices.

Lavosh Bites

A great Aussie cracker that is delicious served with dips and cheese, but one that is relatively dense in carbs so watch your portions.

Nutritionals (per 25g serve / 10-12 pieces): 116cal (488kJ), 3.0g protein, 17.4g carbs, 1.5g sugars, 3.2g fat, 1g fibre, 187g salt

Ingredients: Wheat flour, unsalted butter, non-fat milk solids, poppy seeds, sesame seeds, sugar, salt.

Waterthins Fine Wafers Natural

My favourite low cal cracker to enjoy with cheese plates and dips. Significantly lighter than rice crackers and a light, non-intrusive taste.

Nutritionals (per 6 crackers 10g): 40cal (168kJ), 1g protein, 8g carbs, 0.5g sugars, 0g fat, 0.4g fibre, 131g salt

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