What crackers have the most fiber?

Of the crackers we checked against their current labels in October 2026, Fiber Gourmet’s Original Cheddar Thinables list the most: 13 grams per 30-gram serving, mostly from modified wheat starch. Among seed crackers, Flackers Flaxseed Crackers lead at 9 grams per 8 crackers.

Are Triscuits high in fiber?

Original Triscuit lists 3 grams of fiber per 6 crackers (28 grams) and Triscuit Thin Crisps 4 grams per 15 crackers (30 grams). Under FDA rules that makes them a “good source” of fiber, which takes 10 to 19 percent of the Daily Value, rather than “high” in fiber, which takes 20 percent or more.

Are crispbreads high in fiber?

For their size, often. A single slice of Wasa Whole Grain (13 grams) or Leksands Original Rye (12.5 grams) lists 3 grams of fiber, about the same as six Triscuits.

What counts as “high fiber” on a label?

Under FDA rules, a label can call a food “high” in fiber, or an “excellent source,” when a standard serving has 20 percent or more of the Daily Value, about 5.6 grams.

How much fiber should you eat a day?

The Daily Value on US labels is 28 grams of fiber, for a 2,000-calorie diet, according to the FDA. Most adults eat far less: about 16 grams a day on average, according to USDA’s What We Eat in America survey.

Is added fiber as good as the fiber in whole grains?

Both count on the label, and the FDA counts an added fiber only after accepting evidence that it has a health benefit. They are not identical, though: some added fibers, like chicory root fiber (inulin), ferment quickly, and in studies of healthy adults larger doses caused gas in many people. Each product on this page is tagged so you can see which kind it relies on. This is educational information, not medical advice.

The Fiber Rankings

The Highest-Fiber Crackers, Ranked

We started from every cracker filed with the USDA, added the crispbreads and big sellers the file misses, checked each one against its current label and ranked them by grams of fiber per serving.

Labels checked October 11, 2026 · Started from 743 products in USDA’s database · Method below

Photo: Bohdan Stocek / Unsplash

Crackers are a low-fiber aisle: Triscuit, Wheat Thins, Mary’s Gone Crackers, Simple Mills and Crunchmaster all list 3 grams a serving or less. The crackers that go higher do it one of two ways. Flax crackers such as Flackers (9 grams) and Foods Alive (7) are built almost entirely on seeds. Fiber Gourmet’s Thinables, at 13 grams, gets its fiber from its first ingredient, modified wheat starch, which counts as fiber on the label.

Serving sizes vary more here than in any other aisle we ranked, from a single 9.6-gram crispbread to 35 small crackers. A slice of Wasa Whole Grain or Leksands rye crispbread weighs about 13 grams and carries 3 grams of fiber; Triscuit needs six crackers, 28 grams, for the same 3.

Fiber GourmetThinables, Original Cheddar

13 gper serving

About 35 crackers (30g) · 70 cal · 1 g sugar · 5 g protein

Fiber from: modified wheat starch, wheat flour Added fiber

Current label (brand site)
FlackersFlaxseed Crackers, Sea Salt (Rosemary also 9 g; Savory and Cinnamon & Currants 8 g)

9 gper serving

8 crackers (30g) · 160 cal · 0 g sugar · 6 g protein

Fiber from: organic flaxseeds Whole-food fiber

Current label (brand site)
Foods AliveSprouted Crisps, Original

7 gper serving

about 8 crisps (28g) · 140 cal · 0 g sugar · 6 g protein

Fiber from: gold flax seed Whole-food fiber

Current label (brand site)
ChocZeroKeto Crackers, Cheese & Onion

6 gper serving

1 pack, 3 crackers (20g) · 90 cal · 0 g sugar · 2 g protein

Fiber from: almond butter, soluble corn fiber, oat fiber Added fiber

Current label (retailer listing)
FlackersMulti Seed Crackers, Spicy Chili Lime (Cheeze-Pleaze also 6 g; Maple 5 g)

6 gper serving

7 crackers (28g) · 140 cal · 1 g sugar · 5 g protein

Fiber from: organic flax seeds, organic sunflower kernels, organic pepitas, organic chia seeds, organic hemp hearts Whole-food fiber

Current label (brand site)
Sigdal BakeriGluten Free Crispbread, Everything

5 gper serving

1 cracker (24g) · 130 cal · 0 g sugar · 4 g protein

Fiber from: sunflower seeds, gluten free oats, flax seeds, sesame seeds, corn flour, potato fiber Added fiber

Current label (retailer listing)
Real Phat FoodsAlmond Flour Crackers, Cracked Pepper

5 gper serving

11 crackers (28g) · 150 cal · 0.5 g sugar · 5 g protein

Fiber from: almond flour, soluble tapioca fiber Added fiber

Current label (brand site)
Ella's FlatsSesame All Seed Savory Crisps

4 gper serving

3 flats (28g) · 180 cal · 0 g sugar · 8 g protein

Fiber from: pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, psyllium Added fiber

Current label (brand site)
TriscuitThin Crisps, Original (Original Triscuit: 3 g per 6 crackers)

4 gper serving

15 crackers (30g) · 130 cal · 0 g sugar · 3 g protein

Fiber from: whole grain wheat Whole-food fiber

Current label (brand site)
GG ScandinavianHoney Raisin Fiber Crispbread

3 gper serving

1 cracker (9.6g) · 35 cal · 1 g sugar · 1 g protein

Fiber from: wheat bran, oat flakes, sunflower seeds, raisins, organic flaxseeds, soluble vegetable fiber, psyllium Added fiber

Current label (brand site)
LeksandsOriginal Rye Crispbread

3 gper serving

1 piece (12.5g) · 44 cal · 0 g sugar · 1 g protein

Fiber from: wholegrain rye flour Whole-food fiber

Current label (retailer listing)
WasaWhole Grain Crispbread

3 gper serving

1 slice (13g) · 40 cal · 0 g sugar · 1 g protein

Fiber from: whole grain rye flour Whole-food fiber

Current label (brand site)
Trader Joe'sGluten Free Norwegian Crispbread

3 gper serving

1 cracker (24g) · 130 cal · 1 g sugar · 4 g protein

Fiber from: sunflower seeds, oat flakes, sesame seeds, flax seeds, rice bran, potato fiber, beet sugar fiber Added fiber

Current label (brand site)
ak-mak100% Whole Wheat Sesame Crackers

3 gper serving

5 crackers (28g) · 110 cal · 1 g sugar · 5 g protein

Fiber from: organic whole wheat flour, sesame seeds Whole-food fiber

Current label (brand site)
Mary's Gone CrackersSuper Seed Classic Crackers (Original also 3 g)

3 gper serving

12 crackers (30g) · 150 cal · 0 g sugar · 5 g protein

Fiber from: brown rice, quinoa, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds Whole-food fiber

Current label (brand site)
Wheat ThinsOriginal

3 gper serving

16 pieces (31g) · 140 cal · 5 g sugar · 2 g protein

Fiber from: whole grain wheat flour Whole-food fiber

Current label (brand site)

Where the fiber comes from

On a Nutrition Facts label, “dietary fiber” adds up two kinds of fiber. One is fiber that is, in the FDA’s words, “intrinsic and intact” in plants: the bran on a wheat kernel, the hull of a flaxseed, whole oats. The other is fiber that has been isolated or made and then added, such as chicory root fiber (inulin), soluble corn fiber, oat fiber or polydextrose. The FDA counts an added fiber only once it has accepted evidence of a benefit, such as lower blood glucose or cholesterol or more frequent bowel movements.

Both kinds count the same toward the number on this page, but they do not always behave the same. Some added fibers ferment fast: in a study of healthy adults, 10 grams of oligofructose, a short-chain form of inulin, noticeably increased gas and other symptoms, and at 20 grams a day of short-chain FOS, six of the eight people in a small Paris study reported excess gas. That is why each product here is tagged “Whole-food fiber” or “Added fiber.” The tag is not a verdict on either kind; it tells you what the number is made of.

Seven of the 16 crackers here add an isolated fiber, from soluble corn fiber and tapioca fiber to potato fiber and psyllium; the flax and whole-grain crackers do not.

How we built this ranking

We started from all 743 crackers in USDA’s FoodData Central Branded Foods database (the April 30, 2026 release), the labels manufacturers and retailers file with the government. We removed impossible records, grouped flavors of the same product (342 product lines) and took the top 30 by fiber on the filed label.

Those records are often years old, and 20 of the top products had been discontinued or could not be found on sale. So we also checked 33 widely sold products in the same aisle that the government file misses or lists under old names. Every product was then checked on October 11, 2026 against the nutrition label its brand, or a major retailer, shows today, and the 16 here are ranked by that current label. Nothing is filled in from memory or from an old record. Regional supermarket store brands (107 records) are left out because most readers cannot buy them; many are close copies of the national products here.

Ranked by grams of dietary fiber per serving, as printed. Serving sizes differ between brands, so each row shows the serving. Labels change: if a package in front of you says something different, the package wins, and we would like to hear about it at editor@guthealthtimes.org. The full catalogue behind this page is our Prebiotic & Fiber Label Index.

Questions people ask

What crackers have the most fiber?: Of the crackers we checked against their current labels in October 2026, Fiber Gourmet’s Original Cheddar Thinables list the most: 13 grams per 30-gram serving, mostly from modified wheat starch. Among seed crackers, Flackers Flaxseed Crackers lead at 9 grams per 8 crackers.
Are Triscuits high in fiber?: Original Triscuit lists 3 grams of fiber per 6 crackers (28 grams) and Triscuit Thin Crisps 4 grams per 15 crackers (30 grams). Under FDA rules that makes them a “good source” of fiber, which takes 10 to 19 percent of the Daily Value, rather than “high” in fiber, which takes 20 percent or more.
Are crispbreads high in fiber?: For their size, often. A single slice of Wasa Whole Grain (13 grams) or Leksands Original Rye (12.5 grams) lists 3 grams of fiber, about the same as six Triscuits.
What counts as “high fiber” on a label?: Under FDA rules, a label can call a food “high” in fiber, or an “excellent source,” when a standard serving has 20 percent or more of the Daily Value, about 5.6 grams.
How much fiber should you eat a day?: The Daily Value on US labels is 28 grams of fiber, for a 2,000-calorie diet, according to the FDA. Most adults eat far less: about 16 grams a day on average, according to USDA’s What We Eat in America survey.
Is added fiber as good as the fiber in whole grains?: Both count on the label, and the FDA counts an added fiber only after accepting evidence that it has a health benefit. They are not identical, though: some added fibers, like chicory root fiber (inulin), ferment quickly, and in studies of healthy adults larger doses caused gas in many people. Each product on this page is tagged so you can see which kind it relies on. This is educational information, not medical advice.

More fiber rankings and tools: Highest-fiber cereals →Highest-fiber protein bars →Highest-fiber granola bars →Highest-fiber bread →Your daily fiber target →

Educational reporting on what product labels say. Not medical advice, not a buying guide, and no brand paid to appear or saw this page before it ran.