Are Ritz Original crackers healthy for kids?

Ritz crackers: snack check

• Added sugar
  1 g added sugar per 5 crackers (snackworks.com label)
• Highly processed
  High fructose corn syrup, soy lecithin, natural flavor (label)
• Low protein and fiber
  Under 1 g protein, 0 g fiber per 5 crackers (label)
• Not on choking lists
  Plain cracker; CDC lists crackers with seeds, nuts, or kernels

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: Ritz Original Crackers label (13.7 oz box), snackworks.com (Mondelēz), checked Oct 24, 2026. Checked October 2026.

What's in it

Ritz Original lists unbleached enriched flour, soybean and/or canola oil, palm oil, sugar, salt, leavening (calcium phosphate, baking soda), high fructose corn syrup, soy lecithin, and natural flavor. Per 5 crackers (16 g): 80 calories, 4.5 g of fat (1.5 g saturated), 130 mg of sodium, 10 g of carbohydrates, 0 g of fiber, 1 g of total sugars (1 g added), and less than 1 g of protein. Contains wheat and soy, two of the FDA's nine major allergens.

For kids 4–8

Five crackers have 130 mg of sodium, about 9% of the 2025–2030 Guidelines' under-1,500 mg daily limit for ages 4–8. Handfuls add up: 15 crackers would be 390 mg. Plain crackers are not on the AAP or CDC choking lists; the CDC lists crackers or breads with seeds, nut pieces, or whole grain kernels.

Swaps and pairings

With under 1 g of protein and no fiber, a serving is far below the FDA's 10% Daily Value marks (5 g protein, 2.8 g fiber). Thin slices of cheese, hummus, a hard-boiled egg, or apple slices on the side add protein or fiber. Whole-grain crackers, such as Triscuit Original, list 3 g of fiber per serving; see our Triscuit card.

Store-bought vs homemade

Homemade crackers made from flour, oil, and salt skip the syrup and emulsifier; sodium depends on how much salt goes in. Store-brand butter-style crackers vary, so compare sodium and added sugar per serving on the label.

How much sodium is in Ritz crackers?

130 mg per 5 crackers (16 g), per the Ritz Original label. That is about 9% of the under-1,500 mg daily sodium limit for ages 4–8 in the 2025–2030 Guidelines.

Do Ritz crackers have high fructose corn syrup?

Yes. The Ritz Original ingredient list includes high fructose corn syrup, along with sugar. The label shows 1 g of added sugar per 5 crackers.

Are Ritz crackers good for kids?

We share facts, not ratings. Per 5 crackers: 80 calories, 1 g of added sugar, under 1 g of protein, 0 g of fiber, and 130 mg of sodium.

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