They’re easy to grab, they hit that salty-sweet craving, and seem harmless enough… but are peanut butter crackers actually healthy?
I’ve taken a closer look at some of the most popular brands — from Ritz to Lance to Munchies — checking the ingredients lists and nutrition labels to see what’s really inside. And let’s just say, there were a few red flags.
Quick Answer:
Peanut butter crackers are convenient, but most are highly processed with added sugars, refined oils, and barely any fiber. They’re not the worst snack out there — but definitely not a health food either.
In this post, I’ll break down what you’re really getting in each pack, how different brands compare, and whether peanut butter crackers fit into certain diets like keto or low-sugar. Let’s get into it.
What’s in Peanut Butter Crackers?
Flip over a pack of peanut butter crackers and you’ll usually see a long list of ingredients — and not all of them are pantry staples.
Most brands start with enriched flour (a refined grain with added vitamins), vegetable oils like soybean, canola, or palm oil, and a peanut butter filling that often includes added sugars, salt, and emulsifiers to improve texture and shelf life.
Some ingredients to keep an eye on:
- Hydrogenated oils – found in brands like Ritz and Munchies. These are a source of trans fats, even if the label says “0g trans fat.” Not something you want in your daily snack.
- TBHQ (tertiary butylhydroquinone) – a synthetic preservative used to extend shelf life. It’s FDA-approved but has a controversial rep due to animal studies showing potential effects at high doses. Found in Munchies and Austin crackers.
- Artificial colouring – like Yellow 6 in some varieties (e.g. Lance ToastChee), which adds nothing to nutrition and is mostly there for looks.
Even the brands without hydrogenated oils or TBHQ still rely on highly refined ingredients. So while some options are slightly better than others, none of them are exactly clean or whole-food-based.
How Do They Stack Up Nutritionally?
Looking at the numbers, there’s not a huge difference between brands — they all follow a similar pattern of moderate calories, low fiber, and small amounts of protein.
Here’s the nutritional comparison of popular peanut butter cracker brands — all in one place to make things easier. The info below is for one serving (one full pack), which typically includes six crackers.
| Nutrient | Ritz (39g) | Lance ToastChee (43g) | Austin (39g) | Munchies (39g) |
|---|---|---|---|---|
| Calories | 200 | 220 | 190 | 210 |
| Total Fat (g) | 11 | 10 | 10 | 11 |
| Saturated Fat (g) | 2 | 2 | 1.5 | 3 |
| Carbs (g) | 22 | 25 | 23 | 23 |
| Sugars (g) | 4 | 5 | 3 | 6 |
| Fiber (g) | <1 | 2 | 1 | 2 |
| Protein (g) | 4 | 5 | 4 | 4 |
| Sodium (mg) | 300 | 320 | 330 | 260 |
Key Takeaways:
- Calories range from 180–220 per pack, depending on the brand.
- Total fat is around 10–11g, with 1.5–3g saturated fat.
- Sugars fall between 3–6g per serving (close to a teaspoon or more).
- Fiber is consistently low — 1–2g, or even less.
- Protein lands around 4–5g per pack — not terrible, but not great.
- Sodium varies but stays in the 260–330mg range — something to watch if you’re monitoring salt intake.
In short: they’re not outrageous nutritionally, but they’re not doing much for your body either.
Are Peanut Butter Crackers High in Carbs or Sugar?
If you’re watching your carb or sugar intake, peanut butter crackers probably aren’t the best choice.
Each pack contains around 21–25 grams of carbohydrates, and most of that comes from refined flour and added sugars — not whole grains or fiber-rich ingredients. Only 1–2 grams of fiber per pack means they won’t keep you full for long or help much with blood sugar balance.
In terms of sugar, most brands have 3–6 grams per pack, which is about ¾ to 1½ teaspoons. While that might not sound outrageous, it adds up quickly if you’re snacking on them regularly — especially for kids or anyone managing diabetes or insulin resistance.
To put it simply: yes, peanut butter crackers are relatively high in carbs and added sugar, especially considering how small and processed the serving is.
Are Peanut Butter Crackers a Good Source of Protein?
They do have some protein — most brands give you around 4 to 5 grams per pack, thanks to the peanut butter filling. But let’s be honest: that’s not a lot.
If you’re hoping to stay full between meals or looking for a solid post-workout snack, peanut butter crackers probably won’t cut it. The low fiber and high refined carbs outweigh the small protein boost.
So while you can technically say they contain protein, they’re not a good source of it — and there are far better snack options if that’s what you’re after.
Are Peanut Butter Crackers Good for Special Diets?
Let’s break it down by a few common diets and health conditions:
Keto
Nope. Peanut butter crackers are way too high in carbs — around 22–25g per pack — and not high enough in fat or fiber to fit into a ketogenic lifestyle.
Diabetic-Friendly
Not really. With refined carbs, added sugars, and low fiber, they can cause blood sugar spikes. They’re not the worst snack ever, but definitely not ideal if you’re trying to manage blood sugar.
Low-FODMAP / IBS
Most brands contain wheat, dairy, soy, or a mix of all three — all potential triggers for sensitive digestion. Not suitable during the elimination phase of low-FODMAP.
Upset Stomach, Nausea, or Diarrhea
Not a great choice. The combination of fatty peanut butter, refined carbs, and added preservatives can be hard to digest, especially if your stomach’s already sensitive. For nausea or diarrhea, plain toast or simple crackers without fillings are a much better option.
Which Peanut Butter Cracker Brands Are (Slightly) Better?
None of the brands I looked into are truly healthy — but some are a bit less problematic than others. Here’s a quick breakdown based on ingredients:
Munchies
Probably the worst offender. Contains hydrogenated oils (a source of trans fat), TBHQ (a synthetic preservative), and added sugars. Definitely one to avoid if you’re trying to eat cleaner.
Ritz
Also uses hydrogenated oils, plus high fructose corn syrup and other processed additives. Not far behind Munchies in terms of ultra-processed ingredients.
Austin
No hydrogenated oils, but still contains TBHQ, artificial colouring, and refined ingredients. Slightly better, but not great.
Lance ToastChee
Doesn’t contain TBHQ or hydrogenated oils, but still uses inflammatory vegetable oils, artificial colouring (Yellow 6), and refined carbs. If you had to pick one, this might be the least concerning of the bunch — but again, that’s not saying much.
Are Peanut Butter Crackers Good for Weight Loss?
Not really.
While they’re portion-controlled and usually sit around 200 calories per pack, that doesn’t make them weight-loss friendly. Most are made with ingredients that digest quickly and don’t offer much in terms of lasting energy — like enriched flour, added sugars, and processed oils.
They’re also lacking the nutrients that actually help keep you full — like fiber and quality protein. So even though the calorie count might look reasonable, peanut butter crackers won’t do much to curb hunger and can easily lead to more snacking later.
If you’re trying to lose weight, you’re much better off with snacks like:
- A banana with natural peanut butter
- Greek yogurt with berries
- A hard-boiled egg and a few wholegrain crackers
These options offer more nourishment and are far more satisfying.
Healthier Alternatives to Try Instead
If you love the combo of peanut butter and crunch (who doesn’t?), you don’t have to give it up entirely — just swap the processed stuff for something that gives you more nutrition.
Here are a few better snack ideas:
- Peanut butter + banana slices
Naturally sweet, full of potassium and fibre. Use a no-added-sugar peanut butter for the healthiest option. - Peanut butter on wholegrain toast
A simple, satisfying snack with more fibre and staying power than processed crackers. - Apple slices with peanut butter
Crunchy, refreshing, and way more nutritious — plus you’re getting vitamins and antioxidants. - Peanut butter and oatcakes
Great if you want something portable and wholegrain. Oatcakes have more fibre and fewer additives than standard crackers. - DIY peanut butter crackers
Use wholegrain crackers and your own peanut butter — that way, you control the ingredients.
The key is to choose peanut butter with no added sugar or hydrogenated oils — just peanuts (and maybe a pinch of salt). You’ll still get the flavour and protein, without all the unnecessary extras.
FAQs About Peanut Butter Crackers
Are peanut butter crackers good after a workout?
Not ideal. They offer some carbs and a small amount of protein, but not enough to support proper recovery. A protein-rich snack would be more effective post-workout.
Are peanut butter crackers good for low blood sugar?
They might help in a pinch because of the fast-digesting carbs, but there are better options with more balanced nutrition — like a banana with peanut butter or a granola bar with fiber and protein.
Are peanut butter crackers good for constipation?
No — they’re low in fiber and made from refined flour. For digestion, you’re better off with whole foods like fruit, veggies, or whole grains.
Are peanut butter crackers good for acid reflux?
They could potentially make reflux worse due to the fat content and processed ingredients. Stick to simpler, low-fat foods if you’re prone to heartburn.
Are peanut butter crackers good for IBS?
Most contain common IBS triggers like wheat, dairy, and soy. Not recommended if you’re on a low-FODMAP or sensitive gut diet.
Are peanut butter crackers high in sodium?
Yes — most packs have around 260–330mg of sodium, which adds up if you’re eating other salty foods during the day.
Are peanut butter crackers high in potassium?
Not really. Most contain under 100mg of potassium per serving, which is quite low.
Are peanut butter crackers low-fat?
No — most have around 10–11g of fat per pack. That’s not extremely high, but it’s well above the limit for what’s officially considered a low-fat food.
Are peanut butter crackers a good pre-workout snack?
They’re okay if you need something quick and light, but they don’t offer long-lasting energy or muscle support. A banana with a spoonful of peanut butter would be a better pre-workout option.
Final Thoughts
If you’re reaching for peanut butter crackers now and then, it’s not the end of the world — just know what you’re getting. And if they’re a regular in your snack rotation, it might be time to upgrade to something that actually fuels you.
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