Are Ritz Crackers Healthy? Dietitian Review

Ritz Crackers have been a family favourite for years, but are Ritz Crackers a healthy choice? Check out our full dietitian review before adding them to your grocery cart.

Are Ritz Crackers Healthy?

Ritz Crackers contain more processed ingredients than other crackers on the market, such as refined flour, palm oil, and high-fructose corn syrup (American version only). They contain 0g of fibre which means that the carbohydrates from Ritz crackers will digest quickly and not keep you satiated for long. We suggest choosing an alternate cracker more often made with whole grains and at least 3g of fibre per serving.

Are Ritz Crackers healthy? Ritz ingredient list

Ritz Cracker Ingredients

  • Wheat flour: white, refined flour that provides a source of carbohydrates
  • Shortening (vegetable oil, modified palm oil): source of both unsaturated and saturated fats. This provides a crispy, pastry-like texture to Ritz crackers
  • Sugars (sugar, glucose-fructose, high fructose corn syrup*): added for flavour
  • Salt: added for flavour
  • Ammonium bicarbonate: leavening agent (similar to baking soda)
  • Baking soda: leavening agent
  • Monocalcium phosphate: leavening agent
  • Soy lecithin: provides texture and stability to products. Read more about Soy Lecithin here.
  • Papain**: an enzyme that breaks down proteins and can impact texture.
  • Amylase**: an enzyme that breaks down starch into smaller sugars. This can improve the texture, and baking quality, and increase the shelf life of baked goods.
  • Protease**: an enzyme that breaks down proteins in flour. Protease softens the dough for reduced elasticity and better texture.
  • Natural flavour: flavour extracted from a plant or animal ingredient. Read more about Natural Flavours here.

*found in American Ritz crackers only

**found in Canadian Ritz crackers only

Ritz Cracker Ingredient Comparison

Ritz Original (US)Ritz Original (CAN)Ritz Hint of Salt (US)Ritz Low Sodium (Can)Ritz Whole Wheat (US)Ritz Real Cheddar Cheese (Can)
IngredientsUnbleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate {Vitamin B1}, Riboflavin {Vitamin B2}, Folic Acid), Soybean And/Or Canola Oil, Palm Oil, Sugar, Salt, Leavening (Calcium Phosphate, Baking Soda), High Fructose Corn Syrup, Soy Lecithin, Natural Flavor.Flour, Shortening (vegetable oil, modified palm oil), Sugars (sugar, glucose-fructose), Salt, Malted barley flour, Baking soda, Ammonium bicarbonate, Monocalcium phosphate, Soy lecithin, Papain, Amylase, ProteaseUnbleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate {Vitamin B1}, Riboflavin {Vitamin B2}, Folic Acid), Soybean And/Or Canola Oil, Palm Oil, Sugar, High Fructose Corn Syrup, Calcium Phosphate, Salt, Potassium Carbonate, Potassium Bicarbonate, Soy Lecithin.Flour, Shortening (vegetable oil, modified palm oil), sugar, glucose-fructose, Malted barley flour, Salt, Ammonium bicarbonate, Monocalcium phosphate, potassium carbonate, Soy lecithin, Amylase, ProteaseUnbleached Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate {Vitamin B1}, Riboflavin {Vitamin B2}, Folic Acid), Whole Grain Wheat Flour, Soybean And/Or Canola Oil, Sugar, Palm Oil, Leavening (Calcium Phosphate, Baking Soda), Salt, High Fructose Corn Syrup, Soy Lecithin.Wheat flour, Vegetable oil, Cheddar cheese (milk, salt, bacterial culture, calcium chloride, microbial enzyme), Sugar, Salt, Baking soda, Malted barley flour, Monocalcium phosphate, Spices, Ammonium bicarbonate, Amylase, Protease, Tartrazine, Sunset yellow FCF, Erythrosine

Priority Allergens

Ritz Crackers contain wheat and soy. There are no other allergens declared on the label. Always check the product label for up-to-date allergen and ingredient information.

Are Ritz Crackers healthy? Ritz nutrition facts

Ritz Cracker Nutrition Facts

Per 6 crackers (20g)

Calories: 100

Fat: 5g, from shortening

Saturated fat: 1g, from shortening

Carbohydrates: 12g, from white flour

Fibre: 0g

Sugars: 2g, from added sugar

Protein: 1g, trace amount of protein found in wheat flour.

Sodium: 160mg, from added salt.

Micronutrients: potassium 20mg, calcium 30mg, iron 0.75mg

Ritz Nutrition Facts Comparison

Per 6 crackers (20g)Ritz Original Ritz Low Sodium Ritz Whole WheatRitz Real Cheddar Cheese
Fat (g)54.534.5
Saturated Fat (g)0.510.51
Carbohydrate (g)12131212
Fibre (g)0010
Sugar (g)222.51
Protein (g)1112
Sodium (mg)16036 (US) 55 (Can)144170
Potassium (mg)20503620
Calcium (mg)30102440
Iron (mg)0.750.750.50.75

Taste & Texture

Ritz crackers have a buttery and salty flavour, and a soft yet crispy, pastry-like texture.

are ritz crackers healthy? dietitian review

Ritz Cracker Flavours

Ritz crackers are available in four flavours: original, low sodium, and real cheddar.


Ritz Crackers are available for $2.98-$3.49 per 200g box at the time of this review.

Frequently Asked Questions

Carbs in Ritz crackers?

Ritz crackers have 12-13g of total carbohydrate depending on the flavour.

What is the serving size of Ritz crackers?

A serving size of Ritz crackers is 20g or 6 crackers.

How much sodium is in Ritz crackers?

Per 6 crackers:

  • Ritz Original crackers have 160mg of sodium
  • Ritz low-sodium crackers contain 55mg of sodium
  • Ritz Real Cheddar crackers contain 170mg of sodium

Are Ritz crackers gluten-free?

No, Ritz crackers contain wheat and are not gluten-free.

Are Ritz crackers healthy? dietitian review

Are Ritz crackers vegan?

Ritz Original and Low Sodium crackers are vegan. Ritz Real Cheddar Cheese flavour are not vegan.

Are Rtiz crackers peanut-free?

Yes, Ritz crackers are peanut-free. Always check the label for up-to-date allergen information before consuming.

Are Ritz crackers high in sodium?

Ritz crackers have 7% daily value of sodium per 6 crackers. This is moderate compared to other crackers on the market.

Do Ritz have fibre?

No, Ritz crackers contain 0g of fibre per serving.


  1. Farooq MA, Ali S, Hassan A, Tahir HM, Mumtaz S, Mumtaz S. Biosynthesis and industrial applications of α-amylase: a review. Arch Microbiol. 2021 May;203(4):1281-1292. doi: 10.1007/s00203-020-02128-y. Epub 2021 Jan 22. PMID: 33481073.
  2. James J, Simpson BK. Application of enzymes in food processing. Crit Rev Food Sci Nutr. 1996 May;36(5):437-63. doi: 10.1080/10408399609527735. PMID: 8725673.

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