Best Crackers for Diabetics: Crunchy Low-Carb Snacks to Keep Blood Sugar Steady

Looking for the best crackers for diabetics? I’ve tested dozens to bring you the smartest, crunchiest options that won’t spike your sugar. I share my top low-sugar, high-fiber cracker picks (like Simple Mills, Mary’s Gone, Wasa, and more) that help prevent blood sugar spikes. Each is nutrition-packed yet diabetic-friendly, making snacking both tasty and smart.

Managing blood sugar is a bit like driving a car – you want fuel that releases energy evenly, not a sudden rush. That’s why for diabetics (and anyone watching carbs) it pays to pick crackers made from nuts, seeds or whole grains. These ingredients act like slow-release fuel, thanks to their fiber and healthy fats. Fiber in particular is key: it “reduces the GI” (glycemic index) of foods, slowing how fast glucose enters the bloodstream. In fact, experts recommend aiming for ≥30g fiber daily (tough to hit without whole grains). Choosing a fiber-rich cracker can feel like adding speed bumps on the highway of your bloodstream – it smooths out sugar spikes.

Crackers can still be part of a balanced diabetic diet if you watch the ingredients. I look for whole-grain or nut/seed-based crackers with low added sugar, moderate carbs, and at least a gram or two of fiber. For example, Mary’s Gone Super Seed Crackers have 3g fiber and 0g added sugar per 30g serving, making them much kinder to blood sugar than plain saltines. Contrast that with a regular cream cracker: a single Ritz has about 2.3g carbs (63.5g per 100g) with almost no fiber – a blood sugar bomb.

Below I’ve rounded up my personal favorite diabetic-friendly crackers (I’ve tried them all). Each section lists quick features, plus bite-sized pros/cons, so you can find the best fit. I also compare their nutrition (like calories, carbs and fiber) to give you the full picture.

Below, I’ve created a table comparing the best crackers for diabetics by price, fiber content, and best use cases.

Product	Price (≈)	Rating	Best for
Simple Mills Almond Flour	$5 – $10	4.5/5	Keto/Paleo snacks
Mary’s Gone Super Seed	$5 – $8	4.6/5	Savory dips & spreads
Back to Nature Flaxseed	$3 – $6	4.5/5	Nutty dips/spreads
Breton Multigrain (Flax)	$4 – $7	4.4/5	Cheese & charcuterie trays
Wasa Crisp’n Light 7 Grain	$3 – $5	4.6/5	Open-faced sandwiches
Quest Cheese Crackers	$8 – $12	4.7/5	High-protein snacking
Primal Thin Parmesan	$6 – $10	4.5/5	Keto-friendly snacks

What to Look for in the Best Crackers for Diabetics

• Whole ingredients: Go for crackers with whole nuts/seeds or whole grains (e.g. almond flour, flaxseed, oatmeal, or brown rice). These boost fiber and lower glycemic impact. Think “whole grains” first ingredient rather than white flour or starch.
• High fiber: Fiber slows digestion. For example, a good cracker might have 3–5g fiber per serving. More fiber is almost always better for blood sugar control.
• Low/no sugar: Choose options with 0g added sugars. Even “savory” crackers can sneak in cane sugar or syrup. Aim for crackers where total sugar is 1g or less (ideally 0g added).
• Moderate carbs: Check total carbs – some crunchy snacks (like lentil or bean crisps) can be heavy. Diabetic-friendly crackers often have 10–15g net carbs per serving, balanced by fiber and protein.
• Protein or healthy fat: Crackers with nuts, seeds or cheese bring protein/fat that further dampen blood sugar spikes. It’s like adding guards to slow down the sugar rush.
• Non-artificial: Look for “no artificial flavors/colors” and minimal ingredients. The cleaner, the better.

Think of picking a cracker like choosing a road trip snack for a fuel-efficient car: you want slow-burning fuel (fiber, protein, healthy fat) rather than quick sugar. By scanning labels for whole foods and fiber, you’ll avoid those “speed bumps” that send your meter needle to the max.

1. Simple Mills Almond Flour Crackers (Sea Salt or Rosemary)

Simple Mills Almond Flour Crackers are one of the best crackers for diabetics thanks to their almond base and zero added sugar. The best crackers for diabetics offer a balance of fiber, protein, and low sugar. A personal go-to, Simple Mills’ almond flour crackers actually taste like real bread. They’re made from a blend of almond, sunflower and flax seed flours – no gluten or grains at all. These tiny crackers pack a savory crunch without the crash, since they’re gluten-free, grain-free, corn-free and Paleo-friendly. Per 17-cracker serving (~30g), they have 150 calories, 17g carbs (mostly from nuts/seeds), 2g fiber, 3g protein and just 1g sugar. There’s absolutely no added sugar.

Features:

• Almond-flour based
• Gluten-free & grain-free
• Non-GMO / Paleo / Vegan
• Sea-salt or rosemary flavor
• High in healthy fats

Pros:

• Low sugar & carbs
• Rich, nutty flavor
• Paleo/keto friendly
• Crunchy texture

Cons:

• Not a lot of fiber (2g)
• Higher in fat (healthy fats)
• More expensive than plain wheat crackers
• Nut-allergy risk (contains almonds)

Best for: Keto/Paleo snacks. (Perfect with cheese or avocado for a quick, low-carb bite.)

2. Mary’s Gone Crackers – Super Seed Everything

These are easily among the best crackers for diabetics who love savory flavors with a fiber-rich crunch. If you love everything bagel seasoning on crackers, these are it. Mary’s Gone Super Seed Crackers are a crunchy, seed-filled snack that I often reach for with hummus or cheese. Made from organic brown rice and quinoa plus pumpkin, sunflower, flax, sesame and poppy seeds, they’re literally “everything” in every bite. They’re also gluten-free, vegan, non-GMO and kosher-certified, so I feel good about the ingredient list.

Nutritionally, a 12-cracker (30g) serving delivers 150 calories with 17g carbs, 3g fiber, 5g protein and 0g added sugar. In practice that means the fiber and protein (plus fat from the seeds) help keep me full and my blood sugar stable. As EatingWell notes, “these crackers are made with whole grains, seeds and a few spices,” making them a nutritious standalone snack or dip vehicle.

Features:

• Organic seed & grain blend
• Gluten-free / Vegan / Non-GMO
• Garlic-onion (everything) flavor
• 5g protein, 3g fiber (per 30g)
• No added sugars

Pros:

• Good crunch & flavor
• High protein (5g)
• High fiber (3g)
• Zero added sugar
• Pairs well with cheese or dips

Cons:

• Pricey per bag
• Can be salty (280mg sodium)
• Crumbly texture (breaks if overloaded)
• Strong savory taste (not sweet)

Best for: Savory dips & spreads. (Hummus, guacamole or light cream cheese are my go-to toppers.)

3. Back to Nature Multigrain Flax Seeded Flatbread Crackers

These flatbread-style crackers are larger and airier than most – almost like a seeded pita chip. Back to Nature’s version uses whole wheat, barley, rye and flaxseed (along with oats and millet) to give a subtle nutty taste. I appreciate that they’re dairy-free and non-GMO; you really taste the flax in there.

Each serving (3 crackers, 18g) has about 120 calories, 5g fat, 18g carbs, 2g fiber and 1g sugar. So the fiber isn’t sky-high, but it’s something, and the net carbs are moderate. Because they’re kind of “bread-like,” I use them for heavier toppings. Their texture is very crisp, perfect for scooping dips, but they can break if piled too high.

Features:

• Flaxseed & multigrain blend
• Whole wheat, rye, barley, oats
• Non-GMO / Dairy-free
• Light, puffy flatbread style

Pros:

• Extra-crunchy (holds up to toppings)
• Good whole-grain fiber source
• Unique flatbread shape
• Keto/plant-based friendly

Cons:

• Contains wheat (not gluten-free)
• Only 2g fiber per serving
• 18g carbs (not low-carb)
• Slight added sugar (1g, from brown rice syrup)

Best for: Nutty dips & spreads. (Think tzatziki, baba ghanoush or thick guac – they all cling nicely.)

4. Breton Multigrain Crackers (Flax & Sea Salt)

A crisp salty wafer, Breton’s Multigrain Crackers are light and flaky. They’re made with a blend of 10 grains and seeds (think lentil flour, tapioca, and more) and come out extra airy. Breton prides itself on simple nutrition: these are plant-based, cholesterol-free, and “always baked” with no artificial colors or flavors. A bonus is that the company even achieves carbon-neutral production, but for us the important part is the healthy ingredients.

Nutritionally, 4 crackers (18g) provide just 80 calories, 3.5g fat, 11g carbs, 1g fiber and 1g sugar. That’s only 1g fiber, but at least there’s virtually no added sugar. They have about 115mg sodium (5% DV), which is moderate. Given their thin, crunchy nature, I love using Breton as a canvas for toppings – they stand up better than the skinny crispbreads.

Features:

• 10-grain blend (including lentil & tapioca)
• Plant-based & kosher certified
• No artificial colors/flavors
• Light, cracker-thin texture
• Seasoned with sea salt

Pros:

• Only 80 cal per serving
• Non-GMO & plant-based
• Crisp, flaky texture
• Versatile (great with cheese)

Cons:

• Very low fiber (1g)
• Some sugar (1g added)
• Contains wheat & legumes (lentil)
• Small serving size (18g)

Best for: Party platters. (Perfect under a slice of sharp cheese or turkey on a snack board.)

5. Wasa Crisp’n Light 7 Grains Crispbread

Wasa is famous for its Swedish crispbreads, and this “Crisp’n Light” 7-grain version is a wonderfully simple snack. It’s basically a thin, roasted bread made from seven whole grains (wheat, rye, barley, spelt, corn, amaranth and quinoa). In my experience, the big advantage is how low-calorie it is: three slices (18g) are only 60 calories. That meal-replacement vibe means I can load it up with toppings without feeling guilty.

Nutrition-wise, 3 slices (18g) provide 60 calories, 14g carbs, 2g fiber, 1g sugar and 2g protein. There’s just 85mg sodium. It’s fat-free, so the fiber and volume fill you up instead. The texture is very crispy and sturdy (you can pile avocado or tuna on it like a mini-flatbread). Wasa recommends them as a bread alternative, and I agree – they’re great for everything from breakfast toppings to crunchy snacks.

Features:

• 7-grain blend (listed above)
• Fat-free, low-calorie
• Non-GMO ingredients (clean label)
• Big, flat crispbread shape
• Oven-baked (“light and airy”)

Pros:

• Only 20 cal per slice
• High whole-grain fiber (2g)
• Baked, not fried (very crunchy)
• Holds heavy toppings well

Cons:

• Very low protein (2g)
• Can taste a bit bland solo
• Contains wheat/rye (not GF)
• Some added sugar (1g)

Best for: Open sandwiches. (I use these for avocado toast, smoked salmon, or PB&J, and it works like a crunchy mini-bread.)

6. Quest Nutrition Cheese Crackers (Cheddar Blast)

If you’re searching for high-protein options, Quest Crackers are some of the best crackers for diabetics watching their macros. Quest’s Cheese Crackers are essentially cheese-flavored crisps that pack protein instead of carbs. I love grabbing a pouch of the Cheddar Blast flavor after a workout – they satisfy salty cravings and keep macros friendly. Each 1-oz pouch (about 28g) has 10g protein and just 5g net carbs (10g total carbs minus 5g fiber). Calories are 130 per pouch. Importantly, there’s only 2g sugar and 0g added sugar. They’re made with real cheddar and dairy proteins (calcium caseinate, whey), so they taste cheesy and rich.

You get 7g total fat (3.5g saturated) per pouch, which helps them feel satisfying. The texture is super crunchy – think cheese goldfish on steroids. They do contain wheat and soy (so not gluten-free), and are somewhat salty (420mg sodium per bag). But for someone needing a quick protein boost, they’re a fun option that won’t spike glucose like a regular cracker would.

Features:

• 10g protein (dairy-based)
• Low net carbs: 5g (10g total carbs, 5g fiber)
• Real cheddar cheese flavor
• Gluten-containing (wheat)
• No sugar alcohols or artificial sweeteners

Pros:

• Very high protein for a cracker (10g)
• Low-carb/keto-friendly
• Satisfying salty cheddar taste
• Convenient on-the-go packs

Cons:

• Contains wheat/soy (not gluten-free)
• 7g fat (incl. sat fat 3.5g)
• Can be very salty (420mg)
• Pouch is small (only 4 mini-bags)

Best for: High-protein snacking. (Great for post-workout or as a treat when you need protein with crunch.)

7. Primal Thin Crackers (Parmesan, Low Carb)

These thin crackers are basically baked Parmesan and seeds. Primal Thin (by Julian Bakery) hits all the high notes for low-carb dieting: gluten-free, grain-free, keto-approved, and sweeteners-free. Ingredients list organic Parmesan cheese, flaxseed, chia, sesame and tapioca flour. The result is an intensely cheesy cracker with 3g net carbs.

According to the label, 6 crackers (14g) have 70 calories, 4.5g fat, 5g carbs, 3g protein and 2g fiber. That means net carb is only 3g (5–2 fiber). Sodium is 150mg. In practice, these taste like crispy cheesy chip – perfect for anyone on a keto or low-carb plan. I love using them as mini platforms for avocado mash or turkey slices.

Features:

• Organic Parmesan & seeds (flax, chia, sesame)
• Gluten-free, grain-free, keto
• Very low net carbs (3g)
• Sugar-free, no sugar alcohols

Pros:

• Extremely low-carb, high-fat (keto ideal)
• Gluten-free and grain-free
• Cheddar/Parmesan flavor (very savory)
• 2g fiber per 6 crackers

Cons:

• Strong cheese flavor (not for mild-palate)
• Higher sodium (150mg per 6-cracker)
• Small serving (only 3g protein)
• Can be crumbly

Best for: Keto-friendly snacks. (I top these with cream cheese and cucumber for a mini low-carb canapé.)

FAQs

Q: What are the best crackers for diabetics?
A: The top choices are usually those made from whole grains, seeds or nut flours. Look for crackers that are high in fiber and protein but low in added sugar. For example, seed-and-quinoa crackers or almond flour crackers help slow sugar absorption. I favor crackers like Mary’s Gone Super Seed and Simple Mills Almond Flour because they have minimal carbs from refined flour and some built-in fiber/protein.

Q: Are gluten-free crackers better for diabetes?
A: Not automatically. “Gluten-free” just means no wheat; many gluten-free crackers are still made from refined starches (rice, potato) and can spike blood sugar. Instead, choose gluten-free options made with nutrient-dense flours (almond, flaxseed, chickpea) and seeds. The key is fiber and carb quality, not the gluten itself. (In short, gluten-free ≠ low-carb unless ingredients say so.)

Q: Should diabetics avoid saltine or plain crackers?
A: Yes – the classic saltine/cream crackers are made from white flour and have little fiber. They have a high glycemic index, meaning they raise blood sugar quickly. For a diabetic snack, it’s wiser to pick multigrain or seed crackers, and always pair them with protein or fat (like cheese or nuts) to blunt the spike.

Q: What are healthy toppings for diabetic-friendly crackers?
A: Protein and healthy fats are your friends. Topping crackers with things like nut butter, low-fat cheese or cottage cheese, hummus, or avocado can slow digestion and improve satiety. For example, almond butter or natural peanut butter adds protein and fiber. A slice of turkey plus a veggie or a smear of Greek yogurt-based dip also turns a few crackers into a balanced mini-meal.

Q: How many crackers can I eat if I have diabetes?
A: Treat crackers like any carb serving. One “serving” (15–30g, depending on type) might be ~100–150 calories and 10–20g carbs. Always check the label and count that toward your meal’s total carbs. It’s safest to enjoy crackers with protein/fat (cheese, egg, guacamole) and as part of a meal. If you have one large, nut-based cracker, count that. If you have three small rice crackers, count those together. The goal is to keep total carbs in your target range. For most people with diabetes, pairing 1–2 servings of crackers with protein is a good strategy to avoid spikes.

Each of these crackers can fit into a diabetic diet when enjoyed in moderation. Remember, fiber is your ally – higher-fiber crackers act like speed bumps that tame sugar rushes. Whenever I snack on crackers, I think of them as just one part of a balanced bite (with cheese, veggies or meat on top). This way, I satisfy my crunch craving without sending my blood sugar on a roller coaster ride.

Each option on this list earns its spot among the best crackers for diabetics for its smart balance of taste and nutrition.