Cracker Biscuits
The 2025 Guide to the Sugar and Seed Oil Content
Navigating the Cracker Aisle: Your Guide to Low Polyunsaturated Fat & Sugar Options
Supermarket cracker aisles are a daunting landscape! Shelves are packed with options, boasting a huge variety of flavours, textures, and, crucially, fat and sugar contents. But fear not, cracker connoisseurs! I've braved the aisles, scrutinizing the nutrition labels of 262 different cracker biscuits at our major supermarkets, Coles and Woolworths, so you don't have to.
The Quest for Low Polyunsaturated Fat:
Many of us are looking to minimize polyunsaturated fats in our diets. If that's you, here are some standouts from my research (all data based on analysis conducted in January 2025):
For the Wheat Enthusiast: Arnott's Rye Cruskits reign supreme, boasting a mere 0.1g of polyunsaturated fat per 100g and no added fats whatsoever. Ryvita are almost identical but for some reason have a slightly higher sugar content on the label. These are both a great bread substitute.
Cheese's Perfect Partner: If you're seeking the ultimate vehicle for your favorite cheese, OB Finest Wafer Crackers are a top choice with just 0.3g of polyunsaturated fat per 100g.
Other Low-Fat Heroes: There are a lot of other great options under 1g per 100g, including Orgran Gluten Free crackers, various rice crackers, and even the Coles and Woolworths brand Wafer Crackers.
Sugar Watch:
Concerned about sugar? You're not alone. Here's how some crackers stack up:
Low Sugar, Low Fat: Real Foods Corn Thins are a double win, with only 0.3g of polyunsaturated fat and a minuscule 0.1g of sugar per 100g.
Grissini Greatness: Craving that satisfying crunch? Vita Vigor Breadsticks made with olive oil deliver, containing 2.1g of polyunsaturated fat and just 0.4g of sugar per 100g.
Old Favourites & Surprising Findings:
Arnott's Sao: This classic holds its own relatively well, with 1.7g of polyunsaturated fat and 1g of sugar per 100g.
Arnott's Jatz and Clix: Sadly, these popular choices are less favorable, with Jatz at 10.6g of polyunsaturated fat and 6g of sugar, and Clix even higher at 14.4g of polyunsaturated fat and 5.8g of sugar per 100g.
Shapes: Traditional Shapes use soy oil, resulting in higher polyunsaturated fat. However, their newer "Fully Loaded" variety uses canola oil, significantly reducing the polyunsaturated fat content by two-thirds.
The Full Cracker Compendium:
I've compiled a comprehensive list of all 265 crackers analyzed, ordered from lowest to highest polyunsaturated fat content, along with their sugar content per 100g. Many of these are from Coles and Woolworths. This detailed guide is a must for anyone navigating the supermarket cracker section. Keep in mind that some brands don't fully disclose the types of fats used, so I've made some educated assumptions based on the available information.
