Multigrain crackers sound like a health food. The benefits you get from crackers really depends on the type you choose. Multigrain does not mean whole grain, which offers more fiber and nutrients than refined grains. Multigrain crackers simply feature several types of grains. For optimal nutrition, choose multigrain crackers made with whole grains, rather than those that have wheat flour as a first ingredient.
Fiber Source
If you choose multigrain crackers that feature a whole grain, such as barley, 100 percent whole-wheat flour or rye, you may get as much as 3 g of fiber per serving. Eating enough fiber daily, 25 g for women and 38 g for men, can help prevent constipation and other digestive ailments. Some multigrain crackers made with refined flours may contain added fiber, but do not contain naturally occurring antioxidants and phytochemicals found in whole-grain versions.
A Grain Serving
Multigrain crackers, whether they are whole grain or not, count as one of the six to 12 recommended servings of grains you should consume daily as per the USDA Food Guide Pyramid. The USDA recommends that half of these grains be whole grains. If your multigrain crackers are made with whole grains, they count both as a grain and a whole grain serving.
Low in Fat
If you choose multigrain crackers instead of chips or cheese curls, you can save fat calories. Plain potato chips contain about 150 calories and 10 g of fat per 1 oz. Multigrain crackers are usually baked, not fried, so they contain only about 120 to 140 calories in a 1-oz. serving with 4 to 5 g of fat.
Flavor and Texture
Multigrain crackers feature a heartier flavor and texture than white crackers. Their flavor may pair well with certain toppings, such as sharp cheddar cheese and hummus. The denser texture makes multigrain crackers hold up to moister toppings, such as tuna salad or salsa.
References
- MayoClinic.com; Multigrain vs. Whole Grain; Katherine Zeratsky, R.D., L.D.; February 2010
- "Nutrition Action Health Letter"; The Whole Grain Guide; Bonnie Liebman; March 1997
- Mary's Gone Crackers: Nutrition
- Milton's Baking: Original Multi-Grain Gourmet CrackersNutrition
- Institute of Medicine; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; September 2002
- MyPyramid; Grains; February 2011
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