Are crackers healthy for kids?

Crackers: snack check

• Added sugar
  1 g added sugar per 5 crackers, typical (FDC 2556678)
• Highly processed
  High fructose corn syrup, soy lecithin in typical brand (FDC)
• Low protein and fiber
  1 g protein, 0 g fiber per 5 crackers (FDC 2556678)
• Not on choking lists
  Plain crackers not listed; CDC lists seeded or whole-kernel ones

Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.

Numbers: USDA FoodData Central, Branded Foods, FDC ID 2556678 (round butter-style snack crackers), typical store-bought. Checked October 2026.

What's in it

A typical round butter-style cracker lists enriched flour, soybean or canola oil, palm oil, sugar, salt, leavening, high fructose corn syrup, soy lecithin, and natural flavor (FDC 2556678). Per 5 crackers: 80 calories, 1 g of added sugar, 1 g of protein, 0 g of fiber, 130 mg of sodium. Saltines from a national brand list flour, oils, salt, malted barley flour, baking soda, and yeast: 70 calories, 0 g of sugar, 1 g of protein, and 135 mg of sodium per 5 crackers (FDC 2500607). Wheat is a major allergen; many crackers also contain soy. Typical store-bought; homemade differs.

For kids 4–8

The 2025–2030 Dietary Guidelines set the sodium limit for ages 4–8 at under 1,500 mg a day; 5 butter-style crackers are about 9% of that, and a handful of servings adds up. For snack foods, the Guidelines point to FDA "healthy" claim limits: grain snacks such as crackers should not exceed 5 g of added sugar per ¾ ounce whole-grain equivalent. The CDC's choking list includes crackers with seeds, nut pieces, or whole grain kernels, but not plain crackers.

Swaps and pairings

With 1 g of protein and 0 g of fiber, a cracker serving is far below the FDA's 10% Daily Value marks (5 g protein, 2.8 g fiber). Pairing crackers with thin cheese slices, hummus, a hard-boiled egg, or plain yogurt adds protein. Whole-grain crackers list a whole grain as the first ingredient; compare fiber and sodium on the label.

Store-bought vs homemade

Homemade crackers made from whole-wheat flour, oil, and salt skip the syrups and emulsifiers; sodium depends on how much salt goes in.

Are saltine crackers healthy?

We share facts, not ratings. Five national-brand saltines have 70 calories, 0 g of sugar, 1 g of protein, 0 g of fiber, and 135 mg of sodium (USDA FDC 2500607).

Are Ritz crackers healthy?

Five Ritz Original crackers (16 g) have 80 calories, 1 g of added sugar, 1 g of protein, 0 g of fiber, and 130 mg of sodium, per the label data in USDA FoodData Central (FDC 2556678). Ingredients include high fructose corn syrup and soy lecithin.

Are crackers a choking risk for young kids?

The CDC lists crackers or breads with seeds, nut pieces, or whole grain kernels among choking hazards for young children. Plain crackers are not on the AAP or CDC lists.

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