Are Ritz Crackers Healthy? Expert Insights and Tips

Latest Posts

Christiana George
Christiana George
Welcome to The Tart Tart, my not-so-tart take on food, writing, and photography. I decided to start up this sucker after repeated nagging from Chris, my fiance, who cannot understand why the sight of a farmer’s market would send me into ecstatic convulsions (okay, total overstatement. I can be quite the histrionic at times).With that said, my interests, though chiefly in food, also span fashion, design, literature, and photography. So don’t mind the seemingly non sequitur odds and ends I toss in posts at times.

Ritz Crackers are one snack you started to love as a child and continue to do so in adulthood. It’s a traditional go-to food for the cozy, friendly cocktail hour and midnight dinner.

Its delicate crunch with buttery flavor may flare up your temptation. But are Ritz crackers healthy?

Ritz crackers are unhealthy due to their refined carbs of processed wheat flour, high sugar, fructose corn syrup, trans fat from oil, sodium, and calories. A single cracker will provide you with around 15 calories, 1.8g carbs, 0.3g sugar, and 22mg sodium with almost no protein and fiber.

Below, you will get a detailed outlook on its ingredients and why it is unsuitable. Also, you will learn about the alternative, which will cater to you with taste and nutrition.

So, Let’s get into the article.

Why Ritz Crackers Unhealthy?

Ritz crackers might not be the healthiest option due to several factors in their nutritional makeup:

  • Refined Carbs: Ritz crackers primarily contain processed wheat flour, which is high in refined carbohydrates. This means they lack the nutrients found in whole grains.
  • High Sugar Content: Some Ritz cracker varieties contain added sugars and high-fructose corn syrup, contributing to their sweetness.
  • Trans Fat Concerns: Ritz crackers often contain trans fats from oils used in their production. Trans fats can have adverse health effects, including an increased risk of heart disease.
  • Sodium Levels: While Ritz crackers have relatively low sodium content per serving, high sodium intake can lead to health problems, such as heart disease.
  • Calorie Density: A single Ritz cracker provides approximately 15 calories with minimal protein and fiber. These empty calories may not offer significant nutritional value.
RITZ Original Crackers

Ritz Crackers Ingredient Analysis

Let’s delve into the specific ingredients found in Ritz crackers to understand why they may not be the best choice for health-conscious individuals.

Unbleached Enriched Flour (Wheat Flour): Despite the term “enriched,” this indicates refined grains, lacking the benefits of whole grains.

Vegetable Oils: Canola oil and palm oil, both highly processed, can pose health risks when consumed regularly.

Sugar Content: Some Ritz cracker variants contain added sugar and high-fructose corn syrup. While evidence on their health impact is mixed, excessive consumption may contribute to type 2 diabetes.

Sodium Levels: Ritz crackers have relatively low sodium content, which is favorable for heart health.

Additional Nutrients: Ritz crackers provide small amounts of nutrients like niacin, iron, thiamine mononitrate, riboflavin, and folic acid.

Gluten Content: Ritz crackers are not gluten-free due to their wheat flour content.

Is Unbleached Enriched Flour  (Wheat Flour) Good For Health?

The words “Unbleached ” & “enriched” in the same place: may give you a sense of satisfaction with the formulas. But the reality is it indicates refined grains, not whole grains.

During the processing, the grain loses all its good nutrients.

Here “enriched” denotes adding the lost nutrients, including iron, folic acid, vitamins, etc. Still, the flour lacks fiber and is high in glycemic index. The net effect – this wheat flour is not good for health. 

Are The Vegetable Oils Included In Ritz Crackers Healthy?

Canola oil and palm oil are the highly processed oils used in ritz crackers. They lose all their properties and become rancid. Using them in foods increases the risk of Diabetes mellitus, GIT disease, atherosclerosis, and much more.

Are Ritz Crackers Healthy for Diabetics?

As per the official sites, these crackers contain added sugar, fructose corn syrup, and soy lecithin. Most flavors contain 1g of sugar per serving of 5 crackers.

However, there is no strong evidence to say fructose corn syrup is unhealthy for humans. But, they are low in calories which may contribute to developing type 2 diabetes. So, Ritz crackers are not healthy for people with diabetics.

Are Ritz Crackers High in Sodium?

Sodium acts as a good binder and stabilizer for foods. Also, they add extra flavors and act as a promising material for topping. Unlike others, ritz crackers contain very low sodium per serving.

Like, they contain around 4% of the total daily sodium requirement. That goes in favor of the food item. Because high sodium can increase the risk of heart disease.

What Else Do The Ritz Crackers Contain?

Apart from the above, ritz crackers contain the followings:

Reduced iron.65mg
thiamine mononitrate.04 mg 
riboflavin.05 mg 
Folic acid.9.6 mcg

Overall Nutritional Value Of Ritz Crackers

Nutritional value of Original Ritz crackers. Serving Size 5 crackers (16g).

Total Fat6%
Saturated Fat5%
Added Sugar2%
Dietary Fiber0%
RITZ Bits Peanut Butter Sandwich Crackers

Are Ritz Crackers Gluten-Free? 

Gluten refers to protein obtained from grain. As you can see, Ritz crackers contain wheat flour, which is not gluten-free.

Gluten first hand is not bad for humans.

Although studies are running on gluten, whether it is an evil food or not. Some people can tolerate it inherently. Also, eating bread made of whole grains has been going on for ages.

However, gluten from refined wheat flour is distinct from the original wheat plant. It can cause autoimmune problems like celiac disease.

What Happens If You Eat Too Many Ritz Crackers? (Potential Health Concerns)

Ritz crackers’ buttery, salty flavor may arouse your temptation to eat more. However, it can impact your overall health.

Weight Gain

One of the major ingredients of ritz crackers is processed oil. Also, these chips are mostly carbohydrates. It also contains trans fat. And when carbohydrates get mixed with trans fat, it acts as good fuel for weight gain. 

The mechanism behind it is when you eat more than 5g of carbohydrates, it sends signals to your pancreas. Responding to that, it releases insulin.

This anabolic hormone stores glucose and fats. As a consequence, you will end up gaining extra pounds and its related complications.

High Blood Pressure

Although original ritz crackers contain only 4% sodium; too much may negatively impact your cardiovascular system.  

The buttery-flavored ritz chips contain relatively high sodium and less fiber. Eating too much of it can raise your blood pressure.

High Cholesterol

Ritz chips contain trans fatty acids. Eating something laden with trans fat raises the LDL level(bad cholesterol)  and decreases the HDL level(good cholesterol). Thus, it has a bad impact on your cardiovascular system.

Knowing all these, don’t feel disheartened. There are also some healthier and tastier alternatives.

How To Pick A Healthier Cracker?

While making the choices, it is essential not to miss the following points:

  • The very first thing to look for on a cracker is it must contain 100% whole grain.
  • The next formula is Fiber. Containing 3g will be okay to go for.
  • It must be low in sodium. 
  • Make sure the chips have little or better than 0% added sugar. 
  • Lastly, it should not contain harmful trans fat.

What Are The Healthy Alternatives To Ritz Crackers?

Taste is something we don’t want to compromise. Health is another critical factor. Triscuit is one such square shape of pretty healthy and tasty crackers.

Buy Triscuit Crackers Here

Okay, let’s see its nutritional values to decide for sure.

Components Value 
Total fat 4%
Cholesterol 0%
Sodium 7%
Total carbohydrate 7%
Protein 3g

Are Ritz Crackers Healthy for Weight Loss?

Ritz Crackers are not considered an ideal choice for weight loss. While they are relatively low in calories per serving, they are high in refined carbohydrates and lack significant fiber or protein content. Weight loss diets often emphasize more filling and nutrient-dense foods to help control hunger and support overall health.

Are Ritz Crackers Healthier Than Chips?

Ritz Crackers may be slightly healthier than specific chips, particularly deep-fried and heavily salted. However, both Ritz Crackers and chips are processed snack foods high in empty calories and low in essential nutrients. Consuming them in moderation as occasional treats rather than as staples of a healthy diet is advisable.

Are Ritz Biscuits Healthy?

Ritz Biscuits, like Ritz Crackers, are processed snack food. They typically contain ingredients like white flour, fats, and salt, making them similar in nutritional profile. While they may be enjoyed as an occasional snack, they are not considered health-promoting food due to their low nutritional value.

Are Ritz Cheese Crackers Healthy?

Ritz Cheese Crackers are a variation of Ritz Crackers with added cheese flavor. While they may provide additional taste appeal, they share the same basic nutritional characteristics as regular Ritz Crackers. They are a processed snack and are not typically considered a healthy option for regular consumption.

Are Wheat Ritz Crackers Healthy?

Wheat Ritz Crackers are made with wheat flour instead of white flour, which may offer slightly more fiber and nutrients. However, they are still processed snack foods and should be consumed in moderation. While whole wheat flour is a positive aspect, it doesn’t necessarily make them a healthy food, especially if they are high in added fats and salt.


So, are Ritz Crackers healthy? Based on all our research, the answer is that Ritz crackers are not a healthy choice. It contains unhealthy ingredients, which could be a major risk factor for developing diseases in the long term.

However, eating it in a moderate amount may not cause any harmful effects. Also, its empty calories will not add any value to your diet. So, it’s better to try something healthier.

Latest Recipes

More Recipes Like This