Are Wheat Thins Healthy? Nutrition, Benefits, and Downsides

Wheat Thins are a popular brand of crispy wheat crackers.

They’re popular as whole wheat, low calorie snacks that may help support weight loss.

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

This article tells you whether Wheat Thins are healthy, including their nutrition content, benefits, and downsides.

Wheat Thins are a popular type of baked whole wheat crisps that are either eaten alone or paired with other foods.

According to their nutrition facts table, around 16 Wheat Thins (31 grams) contain (1):

  • Calories: 140
  • Carbs: 22 grams
  • Protein: 2 grams
  • Fat: 5 grams
  • Fiber: 2.6 grams
  • Sugar: 5 grams
  • Sodium: 200 mg

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


A serving of Wheat Thins (16 crackers) provides around 140 calories, 5 grams of fat, 5 grams of sugar, and 200 mg of sodium. They aren’t a high source of any vitamins or minerals.

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

They’re low in calories

Opting for Wheat Thins as a snack can be good if you’re looking to watch your calorie intake. They provide around 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.

Additionally, you can opt for their reduced-fat version, which takes the calories down to 120 calories per 16 crackers (29 grams) (2).

They’re quick and convenient

Wheat Thins may be a good option if you’re short on time and are searching for a quick snack.

They’re also great on the go or as part of a meal, such as a packed lunch.

They’re versatile

Wheat Thins can be eaten by themselves or with other food items, such as spreads, dips, cheese, or sliced meat.

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


Wheat Thins are versatile, quick, and convenient. They’re also a good low-calorie snack if you consume the recommended serving, which is around 16 crackers.

Although 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’re high in added sugar

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

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

They’re high in sodium

One serving (16 crackers or 31 grams) of Wheat Thins contains around 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 reach this limit quickly (3).

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

They may not be filling enough

Though Wheat Thins are low in calories, they don’t contain much fiber or protein. That may result in you not feeling satisfied or satiated when eating them (5, 6).

As a result, you may eat more than the recommended serving size (16 crackers or 31 grams) or return to the cupboard for another snack shortly after. Ultimately, this may lead to you consuming more than you had planned.

Ideally, try to pair Wheat Thins with a protein source, such as cheese, sliced meat, or peanut butter. You could also eat some sliced vegetables or fruit alongside Wheat Thins to add extra fiber.


Wheat Thins are high in added sugars and sodium. They’re also low in fiber and protein which help to promote fullness, meaning you may end up hungry shortly after eating them.

Wheat Thins are a popular cracker brand advertised as a healthy snack.

Though they’re low in calories, they contain added sugar and salt while providing very few nutrients.

To improve the nutrition of your snack, you could try pairing Wheat Thins with a protein source like cheese, sliced meat, peanut butter, or fiber sources like sliced vegetables or fruit.

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

If you enjoy Wheat Thins, you can include them in a healthy diet. However, be mindful of your portions and aim to pair them with healthy protein and fiber sources whenever possible.

By Percy