Whole Wheat Crackers: How Healthy Are They?

Whole Wheat Crackers

Whole wheat crackers contain whole grains, healthy and delicious. How healthy are they actually and do they fit within a diet?

In addition to the answers to these questions, this article also contains a recipe for making your own whole-wheat crackers. Of course you will also receive some investment tips. This way you can enjoy your breakfast or lunch even more.

The forerunner of the cracker was the ship’s rusk. Because of the cracking sound, this product was given the name cracker (this is English for cracker).

Because we pay more and more attention to health, there are different brands for sale.
The best-known brands are Wasa and Bolletje. The cheaper brands are sometimes of a lower quality, so they break faster. Yet they contain the same nutritional value.

Whole wheat crackers for breakfast or lunch

Crackers are a great substitute for bread or porridge. One or two crackers for breakfast or lunch is always a good choice. A whole grain cracker has an energetic value of about 38 kilocalories. It contains 7.9 grams of carbohydrates, 1.1 grams of protein and 0.4 grams of fiber.
By the way, did you know that two crackers contain as many calories as one slice of bread? If you want to lose weight, it is important to take this into account.

Differences in brands

Before you grab the first cracker from the supermarket, it’s good to know that one cracker is not the same. In terms of taste, of course, but also in terms of nutrients. For example, if you want to watch the calories, there is a significant difference per brand.

Below you can compare the nutritional values ​​of the three best-known brands: Wasa, Vitalu and Bolletje.

Wasa whole wheat cracker Vitalu whole wheat cracker Bolletje Oerknäck whole wheat cracker
Energy 43 kcal 55 kcal 73 kcal
of which saturated
0.3 grams
0.1 grams
1.5 grams
0.6 grams
2.0 grams
0.3 grams
of which sugars
7.8 grams
0.2 grams
8.3 grams
0.3 grams
10 grams
0.5 grams
Protein 1.2 grams 1.5 grams 2.6 grams
Fiber 2.6 grams 1 gram 1.9 grams
Salty 0.13 grams 0.23 grams 0.15 grams

Conclusion: If you compare the above three brands, Wasa’s whole grain cracker is the healthiest choice; least calories, least carbohydrates, least fats and most fiber per cracker. You can decide for yourself whether it is the tastiest.

Make your own whole grain crackers: recipe

Of course you can buy ready-made whole grain crackers, but why not make your own? This way you determine the ingredients yourself and you are also busy with your breakfast or lunch in a fun way.


  • 125 grams of whole wheat flour
  • 125 grams of oatmeal
  • 50 grams sesame seeds
  • 25 grams of sunflower seeds
  • 10 grams of linseed
  • 200 milliliters of water
  • 45 milliliters yogurt

Preheat the oven to 250 degrees and place baking paper on a baking tray. Mix the above ingredients well and let it rest for 10 minutes. Brush the baking tray with the mixture and press it down well. Slide the baking sheet into the oven and bake for 5 minutes. Cut the placard into pieces with a pizza cutter or sharp knife. Bake it for another 15 to 20 minutes at 200 degrees.

Tip: check in between whether the crackers are crispy enough and turn them over if desired. Store the homemade whole-wheat crackers in an airtight container.

Breakfast or lunch with crackers: 5 investment tips

A slice of cheese or chicken breast on your cracker is tasty and nutritious. Would you like to alternate? Check out 5 tasty tips below:

Cottage cheese with pineapple
Spread a cracker with cottage cheese and place fresh pineapple chunks on top. Canned pineapple pieces are also allowed, but they do contain a lot of sugar.

Peanut butter with pieces of banana or apple
Choose sugar-free or pure peanut butter. Spread this on the cracker and place pieces of banana or apple on top.

Egg salad with chives
Make fresh egg salad yourself: use semi-skimmed to light mayonnaise.

Goat cheese with nuts
Roasting fresh nuts yourself (in the oven) and together with goat cheese on a whole grain cracker: how tasty is that?

Cream cheese with avocado
Homemade cream cheese is delicious, but you can also buy it ready-made.

Try to combine it with vegetables and fruits such as cucumber, carrot, tomato and strawberry. There are so many variations possible!

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