Are wheat cereals healthy? Nutrition, advantages and disadvantages

Wheat Thins is a popular brand of crispy wheat crackers.

They are popular as low-calorie whole-wheat snacks that can help promote weight loss.

However, they provide few nutrients and contain relatively high amounts of sugar and salt.

This article tells you if Wheat Thins are healthy, including their nutritional content, pros, and cons.

Wheat Thins are a popular type of baked whole wheat chips that are eaten on their own or paired with other foods.

According to their Nutrition Facts table, about 16 Wheat Thins (31 grams) contain (1):

  • calories: 140
  • Crabs: 22 grams
  • Protein: 2 grams
  • Big: 5 grams
  • Fiber: 2.6 grams
  • Sugar: 5 grams
  • Sodium: 200mg

Wheat Thins are not a significant source of vitamins or minerals. They also contain high amounts of sugar and sodium, with about five grams of sugar and 200 mg of sodium per 16 crackers (1).


A serving of Wheat Thins (16 crackers) provides approximately 140 calories, 5 grams of fat, 5 grams of sugar, and 200 mg of sodium. They are not a high source of vitamins or minerals.

There may be some benefits to eating Wheat Thins related to their calorie count and versatility.

They are low in calories

Opting for Wheat Thins as a snack can be good if you’re looking to watch your calorie intake. They provide about 140 calories per 16 crackers (31 grams) (1).

They also offer a variety of flavors, such as tomato and basil, hint of salt, ranch and cracked pepper, without increasing the calorie content.

Plus, you can opt for their reduced-fat version, which cuts calories to 120 calories per 16 crackers (29 grams) (2).

They are fast and convenient

Wheat Thins can be a good option if you’re short on time and looking for a quick snack.

They are also perfect on the go or as part of a meal, such as a packed lunch.

They are versatile

Wheat Thins can be eaten alone or with other foods, such as spreads, dips, cheese, or sliced ​​meat.

The options are endless with Wheat Thins, making it a good option if you want to mix things up.


Wheat Thins are versatile, quick and convenient. It’s also a good low-calorie snack if you eat the recommended serving, which is about 16 crackers.

While Wheat Thins can be a convenient option, they also have some downsides related to their lack of nutrients and high sugar and sodium content.

They are high in added sugar

Wheat Thins contain about five grams of sugar per serving (16 crackers or 31 grams), 80% of which is added sugar. In fact, their ingredient list includes a few varieties of sugar, including sugar, malt syrup, and refiner syrup.

You should aim to get no more than 10% of your daily calories from added sugar, ideally no more than 5%. This equates to around 25-50 grams per day, which can add up very quickly (3)

They are high in sodium

One serving (16 crackers or 31 grams) of Wheat Thins contains approximately 200 mg of sodium.

Health authorities recommend limiting your sodium intake to 2,300 mg per day. Many highly processed foods are high in sodium, such as cookies, crackers, chips, and granola bars, so it can be easy to hit that limit quickly (3).

Fortunately, they offer a reduced-sodium option (called Hint of Salt), which reduces the sodium content to 55mg per serving. If you are sensitive to dietary salt, it may be best to opt for this option whenever possible (4).

They may not be full enough

Although Wheat Thins are low in calories, they don’t contain much fiber or protein. This can keep you from feeling satisfied or full when you eat them (5, 6).

Therefore, you can eat more than the recommended serving (16 crackers or 31 grams) or go back to the cupboard for another snack soon after. Ultimately, this may cause you to consume more than intended.

Ideally, try combining Wheat Thins with a source of protein, such as cheese, sliced ​​meat, or peanut butter. You can also eat sliced ​​vegetables or fruits with Wheat Thins to add extra fiber.


Wheat Thins are high in added sugars and sodium. They’re also low in fiber and protein, which helps promote satiety, which means you might feel hungry soon after eating them.

Wheat Thins is a popular brand of crackers promoted as a healthy snack.

Although they are low in calories, they contain added sugar and salt while providing very few nutrients.

To boost the nutritional value of your snack, you can try pairing Wheat Thins with a protein source like cheese, sliced ​​meat, peanut butter, or fiber sources like sliced ​​vegetables or fruit.

Plus, their low-sodium and low-fat options can help lower their calorie and salt content.

If you like Wheat Thins, you can include them in a healthy diet. However, watch your portions and try to pair them with healthy protein and fiber sources whenever possible.

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