From genius carb cutter bread chips to old oatcakes

Having a few crackers with cheese or dips may seem harmless enough.

But these multi-purpose snacks can add hundreds of calories, as well as a substantial amount of fat and salt to your diet.

There are now many & # 39; healthy & # 39; versions on the market but do they really offer nutritional benefits?

Here, dietitian Kajsa Ernestam of Lifesum's healthy lifestyle app reviews 12 popular options. We then assessed them.

A bit dry, lifted by uby tones

A bit dry, lifted by uby tones

Rakusen & # 39; s 99% Herb and Onion Crackers

150 g, 75 p, ocado.com

Per 100 g: calories, 360; saturated fat, 0.2 g; sugar, 2.5 g; salt, 1.4 g; fiber, 3.9 g

EXPERT VERDICT: Made from wheat flour, water, spices, onion powder and salt, these have an exceptionally low saturated fat content – only 0.2 g per 100 g.

They also contain only 18 calories per cracker cookie. However, they have the highest carbohydrate content of all those tested – 82.6 g per 100 g – gram for gram, almost double that of sliced ​​white bread, which, like digesting carbohydrates into sugar, is important if you keep an eye on blood keeps sugar levels. Three crackers also offer only 2 percent of your daily fiber needs.

TASTE: A bit dry, lifted by uby tones.

5/10.

Rude Health Bookwheat and Chia Crackers

Gluten-free, these are only 96 percent buckwheat

Gluten-free, these are only 96 percent buckwheat

Gluten-free, these are only 96 percent buckwheat

150 g, £ 2.49, waitrose.com

Per 100 g: Calories, 388; saturated fat, 1.2 g; sugar, 2.5 g; salt, 0.04 g; fiber, 15 g

EXPERT VERDICT: Gluten-free, these are just 96 percent buckwheat – that's & # 39; puffed & # 39; to a rice waffle-like texture – and chia seeds.

Buckwheat is a good source of manganese, important for the production and metabolism of enzymes. Chia seeds are a source of heart-friendly omega-3 fatty acids. Rich in fiber, only three of them provide more than a tenth of your recommended daily allowance, almost a third more than you get in a medium-sized slice of whole-grain bread.

TASTE: A slightly tasty, nutty rice cake.

8/10.

Raw Health Flax Pumpkin Crackers

The saturated fat content and the calories are quite high

The saturated fat content and the calories are quite high

The saturated fat content and the calories are quite high

90 g, £ 4.99, ocado.com

Per 100 g: Calories, 553; saturated fat, 5 g; sugar, 3 g; salt, 1.9 g; fiber, 25 g

EXPERT VERDICT: The ingredients here are not heated at 42c, which the maker says & # 39; ensures that the health-promoting nutrients and enzymes stay alive & # 39 ;.

Although more nutrients are preserved when foods are eaten raw, these ingredients are still nutritious when baked. Flax seeds are a good source of fiber and omega-3 fatty acids that benefit the health of the heart. Pumpkin seeds provide iron and bone-building calcium. One cracker has 5.6 g of fiber, almost a fifth of your daily needs.

But the saturated fat content and the calories are quite high.

TASTE: A strong onion taste.

6/10.

Jacob & # 39; s High Fiber Cream Crackers

Made with white instead of whole-grain flour

Made with white instead of whole-grain flour

Made with white instead of whole-grain flour

200 g, £ 1.19, most supermarkets.

Per 100 g: Calories, 463; saturated fat, 6.1 g; sugar, 1.6 g; salt, 1.7 g; fiber, 7.4 g

EXPERT VERDICT: Made with white instead of whole-grain flour. The fiber has been added in the form of inulin, a vegetable fiber that stimulates healthy intestinal and intestinal function, pea fiber and wheat bran.

Three crackers give you 5 percent of your recommended daily fiber intake: many of the other products here offer considerably more. High in saturated fat, three crackers give you 1.2 g, the amount in about half a teaspoon of butter. There is also a moderate amount of salt – three crackers offer 5 percent of the RDA.

TASTE: A tasty, though salty, croutecracker.

3/10.

Genius Carb Cutter Bread chips

Pack of five, £ 2, sainsburys.co.uk

Per 100 g: calories, 514; saturated fat, 3.4 g; sugar 1.7 g; salt, 0.8 g; fiber, 19 g

There is 2 g of fiber in a crispbread ¿6.5 percent of the recommended daily allowance

There is 2 g of fiber in a crispbread ¿6.5 percent of the recommended daily allowance

There is 2 g of fiber in a crispbread – 6.5 percent of the recommended daily allowance

EXPERT VERDICT: These contain chicory root inulin, a vegetable fiber that promotes healthy intestinal and intestinal function.

There is 2 g of fiber in a crispbread – 6.5 percent of the recommended daily allowance. The addition of protein-rich sunflower seeds, linseed and sesame seeds gives these crispbreads half the carbohydrates of similar products and 3.9 g of protein in each slice – almost that of a boiled egg – to make you feel full longer. The seeds and rapeseed oil ensure healthy fats in the heart. Larger than other crackers – one offers 123 calories.

TASTE: Heavily littered with a biscuity texture.

8/10.

Thomas Fudge's chickpeas and Sesame Flatbreads

These contain chickpeas and lentil flour

These contain chickpeas and lentil flour

These contain chickpeas and lentil flour

140 g, £ 1.39, tesco.com

Per 100 g: Calories, 439; saturated fat, 1.3 g; sugar, 2.7 g; salt, 1.2 g; fiber, 7g

EXPERT VERDICT: These contain chickpeas and lentil flour, both good sources of iron, which are needed to produce red blood cells. The seeds are a source of bone-forming calcium and magnesium and heart-friendly fatty acids.

Four give you about 2.6 g of fiber – almost 9 percent of your recommended daily allowance. However, the carbohydrate content is quite high – 57 g per 100 g – about the same amount as in a Victoria sponge.

TASTE: Powdery, aromatic cumin flavor.

6/10.

Ryvita Protein Red Quinoa and Sesame

Made with 80 percent rye flour plus added pea protein, these are garnished with red quinoa and sesame seeds

Made with 80 percent rye flour plus added pea protein, these are garnished with red quinoa and sesame seeds

Made with 80 percent rye flour plus added pea protein, these are garnished with red quinoa and sesame seeds

200 g, from £ 1, most supermarkets.

Per 100 g: Calories, 368; saturated fat, 0.8 g; sugar, 1.9 g; salt, 0.7 g; fiber, 14.1g

EXPERT VERDICT: Made with 80 percent rye flour plus added pea protein, these are garnished with red quinoa and sesame seeds. Studies suggest that rye can have a positive effect on blood sugar levels and appetite.

With the highest protein content per 100 g of all the products we looked at (thanks to the pea protein and quinoa) – three of them give you 6.3 g – the equivalent of a large egg. Each also contains almost one fifth of the daily recommended fiber intake. The second lowest salt content of all the products we looked at, they also contain very little fat.

TASTE: Very tasty with a light crispy texture.

9/10.

Peter & # 39; s Yard Sourdough Charcoal and Rye

The whole grain and rye provide almost one gram of fiber in three small squatters

The whole grain and rye provide almost one gram of fiber in three small squatters

The whole grain and rye provide almost one gram of fiber in three small squatters

90 g, £ 2.36, ocado.com

Per 100 g: Calories, 381; saturated fat, 2.9 g; sugar, 6.5 g; salt, 1.9 g; fiber, 10.9 g

EXPERT VERDICT: With rye flour, wheat flour, sourdough and wholemeal flour, this has a relatively high carbohydrate content – 77.1 g per 100 g – and grams per gram that is more than custard creams. The whole grain and rye provide nearly one gram of fiber in three small squatters – 3 percent of the recommended daily allowance.

Sourdough has been shown to increase the absorption of minerals by foods. The small amount of charcoal here adds flavor and color.

TASTE: Delicious with a slightly smoky note.

7/10.

Millers Harvest Three-Nut Crackers

125 g, £ 2.30, ocado.com

A combination of wholemeal flour, walnuts, almonds and hazelnuts

A combination of wholemeal flour, walnuts, almonds and hazelnuts

A combination of wholemeal flour, walnuts, almonds and hazelnuts

Per 100 g: Calories, 483; saturated fat, 2 g; sugar, 3.3 g; salt, 2.6 g; fiber, 13g

EXPERT VERDICT: A combination of wholemeal flour, walnuts, almonds and hazelnuts. Almonds are a good source of bone-strengthening calcium, hazelnuts are a good source of folic acid, linked to heart health, while walnuts provide useful amounts of heart-friendly fats.

On the other hand, these have the highest salt content of all cookies – 0.8 g in a quarter of a pack – and grams per gram are quite high in calories compared to others.

TASTE: Roasted nutty taste.

7/10.

Angelic gluten-free sea salt cookies

Gram by gram, they have the lowest calorie count of the crackers here

Gram by gram, they have the lowest calorie count of the crackers here

Gram by gram, they have the lowest calorie count of the crackers here

150 g, £ 2.65, hollandandbarrett.com

Per 100 g: calories, 320; saturated fat, 6 g; sugar, 5 g; salt, 1 g; fiber, 2g

EXPERT VERDICT: Dairy, egg and gluten-free, these are made from gluten-free flour, margarine, puffed oats, sugar and flavorings.

Gram by gram, they have the lowest calorie count of crackers here – with just 76 in a serving of four cookies. However, the margarine makes it high in saturated fat – you get 1.3 g – 6.5 percent of the recommended daily maximum for a woman in one serving.

These have the lowest fiber and protein content of the products we looked at.

TASTE: Crumbly, with caramelized onion tongs.

6/10.

M & S Salt and Pepper Lentil Crackers

Like most cookies, these offer a significant amount of carbohydrates

Like most cookies, these offer a significant amount of carbohydrates

Like most cookies, these offer a significant amount of carbohydrates

150 g, £ 1.70.

Per 100 g: Calories, 410; saturated fat, 3.8 g; sugar, 5 g; salt, 1.23 g; fiber, 3.3 g

EXPERT VERDICT: Gluten free these include lentils, corn, peas and rice flour as well as potato starch, milk and whey proteins – and some added sugar.

Like most cookies, these offer a significant amount of carbohydrates – 66 g per 100 g – but the effect on blood sugar is reduced by the protein of the pulse meal and dairy proteins. A sixth part of a package gives you 4.6 g of protein – about the same as a small boiled egg. Lentils are a good source of folic acid, important for the production of red blood cells.

TASTE: Very crispy with a strong spicy aftertaste.

6/10.

Nairn & # 39; s Ancient Grain oatcakes

Oat cakes with cereal rye, amaranth and quinoa, plus vegetable oils

Oat cakes with cereal rye, amaranth and quinoa, plus vegetable oils

Oat cakes with cereal rye, amaranth and quinoa, plus vegetable oils

200 g, £ 1.40, sainsburys.co.uk

Per 100 g: Calories, 444; saturated fat, 3.9 g; sugar, 1.3 g; salt, 1.43 g; fiber 8.8g

EXPERT VERDICT: Oat cakes with cereal rye, amaranth and quinoa, plus vegetable oils.

Oats are an excellent source of soluble fiber that has a stable blood sugar level and a lower & poor 39 cholesterol level helps. Gram by gram these offer approximately the same amount of protein as eggs.

The granules provide phosphorus and manganese, important for the metabolism. Two of them provide 1.4 g of fiber – slightly less than 5 percent of the recommended daily allowance.

TASTE: A robust, oatmeal-like taste.

8/10.