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Bread vs. Crackers: Is Bread Healthier than Crackers?

Bread vs. Crackers: Is Bread Healthier than Crackers?

Posted on: Bread

By Lucy Yanckello, Ph.D.

Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. 


Whether out of pure curiosity or related to your diet, most people have wondered if crackers are healthier than bread. In fact, lots of people will even cut bread out of their diet and opt for crackers or rice cakes when looking to reduce carbs. But is this doing more harm than good? Read on to find out more about the differences between crackers and bread and how you can keep both in a balanced healthy diet. 

Are crackers better for you than bread? Is it healthier to eat crackers vs. bread?

Bread and crackers both have pros and cons. Crackers are higher in calories and sodium than bread, and usually contain higher amounts of fat. In addition, crackers contain little to no fiber. However, in small quantities paired with foods that have fiber and protein, such as cheese and grapes, crackers can be a great addition to a healthy diet. Whole grain bread is also a healthy option, since it is higher in fiber and protein, which will keep you fuller for longer. 

Are there fewer carbs in crackers than bread? Are there fewer calories in crackers than bread?

How do the nutrition profiles of a saltine cracker versus a slice of whole wheat bread compare? A slice of whole wheat bread has 82 calories, around 14 grams of carbohydrates, 4 grams of protein, and 1 gram of fat. A serving of five saltine crackers has around 62 calories, 11 grams of carbohydrates, 1 gram of protein, and 1 gram of fat. In addition, a slice of whole wheat bread has almost 2 grams of fiber, whereas the crackers only contain around 0.5 grams.

Are crackers healthy or unhealthy? Are crackers OK for weight loss? Do crackers have different nutritional value than bread? How many crackers equal a slice of bread?

Although the nutrition profiles of bread and crackers don’t differ that much, the higher protein and fiber content in bread will leave you feeling fuller for longer. This does not make crackers unhealthy, but crackers should be eaten in moderation. Additionally combining crackers with other foods that have higher protein and fiber to increase can increase the feeling of fullness and reduce snacking. 

To consume the same amount of calories of crackers as bread, you would have to eat around 7 crackers to one slice of bread. Yet, although the calorie intake would be similar, the nutritional profile would not. Crackers are almost exclusively carbohydrates and fat, while bread also contains protein and fiber. 

However, when comparing crackers to a slice of white bread, the profile is not that different. One slice of white bread contains 67 calories, with 13 grams of carbohydrates, 2 grams of protein, and 0.5 grams of fiber. If you are trying to decide between crackers, and a slice of white bread, the difference is minimal. 

Are crackers healthy for diabetics? Are crackers better than bread for diabetics?

Cracker ingredients need to be carefully considered if you are diabetic. Some crackers are made with fiber-rich grains, but crackers without any fiber need to be avoided. Low fiber crackers may seem healthy if they have “whole grains” on the label, but this does not mean they aren’t full of refined carbohydrates and added sugar. These types of crackers can lead to spikes in blood sugar. The same goes for bread, stick to bread with a higher fiber and protein content to avoid blood sugar spikes. 

Are crackers good for weight loss? Which are better for weight loss, crackers or bread?

Crackers can be good for weight loss if eaten in moderation and combined with other foods (e.g. peanut butter, grapes, or cheese) to beef up the protein and fiber content of your snack. When trying to lose weight, you must consume less calories than you are burning, so the less hungry you feel, the less you will want to snack. In this case, the higher protein and fiber content of bread may be a better choice for snacking when trying to lose weight – or be sure to combine your crackers with healthy protein, fat, and fiber sources.  

Where can I buy the best fresh bread online?

At Wildgrain, we specialize in making high-quality, fresh baked goods that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular breads include sourdough whole wheat loaf, and everything sourdough bread. Learn more about Wildgrain and our artisanal baking and cooking methods.


About the Author

Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.


This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.