Many (if not all) of us have kids who are obsessed with crunchy carbs. And that obsession can run deep. So deep, that it can be hard to get them to eat any other snack foods! 

It can be hard to know which crackers are good for toddlers when you’re in the store…packaging can be very deceiving!

Snacks do help bridge the gaps between meal times and contribute to your child’s overall nutrition for the day. But many parents get stressed out when their toddler only wants Goldfish or Ritz crackers, and turns their nose up at the offerings of fresh fruit, veggies, cheese, or other nutritious options. And in order to appease our tiny dictators, many of us just succumb to their demands for crunchy carbs and let them load up on crackers.

I mean, just yesterday I stood at the fridge listing out everything we had, just for my daughter to shout, “NO,” to every single thing I offered. I get it– carrots are rarely going to sound as appealing as anything from the pantry.

If this sounds like an average afternoon in your house, you probably know some of the challenges that can follow: picky eating, no interest in meals, lack of variety in the diet, etc. I routinely listen to my kids’ friends throw a little fit because I don’t have Goldfish on hand.

I’m not here to ban crackers (of course), but I do want to take a closer look at some popular cracker options and determine which might be some better/best options for cracker snackin’. 

Are Crackers Healthy for Toddlers?

There isn’t a blanket “yes” or “no” answer for this question. Like I always say, all foods can fit into a healthy diet. A lot of my answer to this question depends on frequency (how often is my child eating this food?) and type (some crackers may have more nutritional value than others). Serving size can also play into it, too. 

A couple handfuls of Ritz crackers once a month isn’t really anything to give mind to, but if it’s an unlimited amount of Ritz crackers every afternoon after school, that may have different dietary implications- like potentially missing out on the opportunity for more complex snacks with fiber, protein, or additional vitamins and minerals. 

In my opinion, some crackers fall more into the cookie category than the cracker category. Some are loaded with sugar and pretty void of much else- nutritionally speaking. 

If you’re wondering about Goldfish- look no further. I recorded a podcast episode all about this kid-favorite. And if you’re wondering about other crackers or looking for some specific cracker recommendations from me, keep reading!

What I Like to See in a Cracker

Crackers aren’t usually going to be a stellar source of fats or protein, but if they can still contribute a few important things to the diet! When I choose crackers, I’m looking for a few specific things. 

Here’s what I ideally like to see in a cracker:

• Made with whole grains

Whole grain wheat flour = fiber filled! It’s important to know, when you just see “wheat flour” that is not the same thing as whole wheat flour! Wheat flour is another way of saying white flour.

• Made with nuts/seeds

Seeds and nuts provide healthy fats and protein so I love to see them in a cracker. For toddlers, there are plenty of safely-textured cracker options made with nut or seed flours (but without whole seeds), so they don’t pose a choking risk. These types of crackers are usually more nutrient-dense than those made with just refined flour.

• No or very little added sugar

We get plenty of sugar in our diets- no need to have crackers contributing hidden sugars. For example, graham crackers have 8 grams of added sugar per serving, which is equal to two teaspoons. That’s almost as much sugar as a serving of cookies like Chips Ahoy!

• Micronutrients are a bonus!

I always glance at the vitamins and minerals in snacks, and am usually pleasantly surprised to see 1 or 2 in decent amounts. 

• Reasonable amounts of sodium

Sometimes savory snacks can be hard to keep in a reasonable sodium range. I can’t tell you exactly how many milligrams of sodium is okay for a cracker, but we want them to fit into your child’s daily recommended intake without pushing them over. You may want to take a quick glance at foods your babies and toddlers consume daily and then make a decision about which crackers fit best into their diet!

For reference, the sodium guidelines are 1200 mg or less for children ages 1-3, 1500 mg or less for ages 4-8, and 1800 mg or less for ages 9-13. 

What Are The Healthiest Crackers For Toddlers?

Simple Mills Fine Ground Sea Salt Almond Flour crackers

These are a big yes from me! I love a healthy cracker with almond flour. They also have sunflower seeds and flax seeds! With 3 grams of protein and 3 grams of fiber per serving, these are always in my grocery cart.

Triscuits

An OG! Made from 100% whole grains, Triscuits have 3 grams of protein and 3 grams of fiber per serving- not too bad at all! Plus, I love the texture and they’re great with some sliced cheese or tuna salad. For toddlers, I like the Thin Crisps variety because they are a bit easier to chew.

Wheat Thins 

Wheat Thins don’t get the attention they deserve, IMO! They have 2 grams of protein and 3 grams of fiber per serving. They do have a couple grams of added sugar, but I’m not as worried about that because they’re a favorite of many picky eaters and they still pack in some good nutrition. If you have to choose between Wheat Thins and Ritz, they will get more nutrition from Wheat Thins!

Simple Mills Farmhouse Cheddar crackers

Another great option made with a blend of nut and seed flour that has 3 grams of protein per serving. I love these compared to traditional cheddar crackers like cheez-its or goldfish because those are made with refined white flour, which most kids get more than enough of in their diet. It’s great to add more nutritional variety, especially with healthy ingredients like nuts and seeds.

Simple Mills Pop Mmms

With 1/3 cup of veggies per serving, these are a big win! My kids love these- they’re a fun take on a cheese cracker with a little bit of protein and fiber and a high quality ingredient list that you can feel really great about. 

Simple Mills Seed Flour crackers

True to Simple Mills form, they’re gluten free and made from seed flour- so they have a little more protein and are a little less of a heavy-carb snack! I think these are a great one for dipping/topping with lots of yummy foods. 

Crunchmaster Multi Seed crackers

These crackers have a great snappy texture, 3 grams of protein, and 2 grams of fiber. Plus, they aren’t super high in sodium (which can be a drawback of some crackers). They’re great for dipping in hummus. 

Mary’s Gone Crackers Super Seed crackers

These crackers may be one of the ones with the highest protein content on my list. With 5 grams of protein and 3 grams of fiber per 12 crackers, these are an excellent snack component. 

Nufs crackers

Made with almond flour and olive oil, these Nufs crackers have 4 grams of protein per serving. They’re very mild in flavor and the texture wouldn’t be off-putting for picky eaters. And for adults, I definitely recommend the hot honey flavor! 

Cheddies

6 grams of protein per serving! Cheddies are made with a good amount of real cheese- giving them an awesome protein content for a snack. They don’t have any fiber, but I love seeing a cracker with 5+ grams of protein that will be more filling. 

Simple Mills Sweet Thins

Simple Mills (okay, they’re my favorite cracker brand) strikes again with their sweet thins. These are an amazing alternative to lots of animal-cracker type items out there (which aren’t crackers at all, they’re cookies). They’re made with seed and nut flour (fat! protein!) and have a reasonable amount of added sugar. We love these in my house! 

What to Serve with Crackers

Sometimes kids are just going to want a handful of crackers- and that’s okay! But the more we can get in the habit of pairing crackers with other foods that have a little bit more of a nutritional punch, the better that snack will be.

These ideas are especially great to keep in mind if you have a picky eater with crackers on their safe food list.

Things to top crackers with (or put in the middle of two to make a sandwich!)

• Mashed avocado (we love using these teeny tiny tasting spoons to spread and taste!)
• Thinly sliced cheese (my kids have always loved sharp cheddar, muenster, and jack)
• Spreadable cheese like cream cheese (my kids love chive cream cheese on crackers!)
• Nut butter
• Nut butter mixed with a little bit of jam
• DIY “lunchables” with little slices of turkey and cheese
• Tuna salad or our favorite salmon salad
• Hummus 

If they just want plain crackers with nothing on top…try one of these foods to pair with it on the side!

• Hard boiled eggs
• Cheese stick
• Thin apple slices
• Yogurt 
• Grapes 
• Berries
• Raisins
• Nuts
• Veggies

I love doing these little snack boxes for my kids! They still get the “fun” snack, like crackers, but I add in some other nutritious options they love, too. (Note: my daughter is 7, so you’d need to slice into thin pieces for a toddler!)

Don’t Ditch the Crackers

As is the case with many categories of kids foods, there are some options that I consider to be a little “better” (aka they impart a little more nutrition into the diet) and some options that are not nutritionally my favorite. But even the ones in the “not my favorite” category of crackers can still totally find their way into your pantry from time to time. Remember, we aren’t the food police. We’re just trying to set our kids up for success by offering them nutrient-dense options that give their bodies all the things they need to be healthy, strong, and active. So next time you’re pacing the aisles of the grocery stores wondering which box to bring home, pull up this post and let me help you take the guess work out of grocery shopping! 

If you want even more healthy snack ideas, get my list of favorites: