Wheat Thins are a long-time favorite, often chosen as a healthier alternative to other crackers on the market. But are Wheat Thins healthy? Check out our full dietitian review before adding them to your grocery cart.
Note: American and Canadian Wheat Thins use a completely different recipe. For this reason, we will specify which version we are referencing throughout this post.
Are Wheat Thins Healthy?
Pros: short ingredient list, no artificial colors or flavors, source of fiber (American product only)
Cons: low in fiber (Canadian product only), high in sugar and sodium compared to other products on the market (American product only)
American Wheat Thins: overall, Wheat Thins are a moderate choice. They are made with whole grains and are a source of fiber. However, they are higher in sugar and sodium compared to other crackers on the market.
Canadian Wheat Thins: overall, Wheat Thins are a moderate choice. If you enjoy Wheat Thins, they can certainly be part of a balanced diet as long as you’re getting enough fiber elsewhere. That being said, there are cracker brands on the market with more nutritional value. We suggest choosing a higher-fiber cracker more often. Look for a cracker with at least 3g of fiber per serving and whole grain as the first ingredient.
Wheat Thins Ingredients
- Wheat Flour (Canadian product only): the main ingredient in wheat thins. The type of wheat flour is not specified on the label, but this could be anything from refined white flour to whole grain flour. Based on the fiber content of Wheat Thins, I suspect that whole grain flour is not used as the primary flour.
- Whole Grain Wheat Flour (American product only): the main ingredient in wheat thins contributing carbohydrates and fiber.
- Canola oil: canola oil is the main source of fat in Wheat Thins. It is high in unsaturated fats and low in saturated fats. Check out our post Is Canola Oil Bad for You for everything you need to know about this ingredient.
- Sugars (sugar, glucose-fructose): these are used in small amounts likely for flavouring. In the Canadian version, there is less than 1/2 tsp of sugar total in one serving of Wheat Thins. The American version is higher in sugar, with 1 tsp of sugar per serving of Wheat Thins.
- Corn Starch (American version only): for binding and texture
- Malt and Refiner Syrup (American version only): for sweetness, source of sugar
- Wheat bran (Canadian version only): a source of fiber
- Salt: flavoring
- Leavening Agent (American version only): for texture
- Malted Barley flour: (Canadian version only): likely added to provide a richness in flavor
- Turmeric extract (Canadian version only): for color
- Annato extract (Canadian version only): for color
Wheat Thins Ingredient Comparison
| Original (American) | Original (Canadian) | Reduced Fat (American) | Multigrain | Sweet Potao | Spinach & Roasted Garlic | Sundried Tomato & Basil (American) | Sundried Tomato & Basil (Canadian) | |
|---|---|---|---|---|---|---|---|---|
| Ingredients | Whole Grain Wheat Flour, Canola Oil, Sugar, Cornstarch, Malt Syrup (From Corn And Barley), Salt, Refiner’s Syrup, Leavening (Calcium Phosphate And Baking Soda). | Wheat Flour, Vegetable Oil, Sugars (sugar, glucose-fructose), Wheat Bran, Salt, Malted Barley Flour, Turmeric Extract, Annatto Extract. | Whole Grain Wheat Flour, Sugar, Canola Oil, Cornstarch, Malt Syrup (From Corn And Barley), Salt, Refiner’s Syrup, Leavening (Calcium Phosphate And Baking Soda). | Wheat Flour, Sugars (sugar, Glucose-fructose, Fancy Molasses), Rolled Oats, Vegetable Oil, Multigrain Blend (rolled Oats, Cornmeal, Cracked Wheat, Cracked Rye, Barley Flakes), Wheat Bran, Salt, Monocalcium Phosphate, Malted Barley Flour, Baking Soda, Onion Powder, Soy Lecithin, Papain, Amylase, Protease. | Wheat Flour, Whole Grain Wheat Flour, Dried Sweet Potato, Vegetable Oil, Sugar, Corn Starch, Potato Starch, Glucose-fructose, Salt, Cinnamon, Baking Soda, Monocalcium Phosphate, Ammonium Bicarbonate. | Wheat Flour, Whole Grain Wheat Flour, Vegetable Oil, Corn Starch, Potato Starch, Dried Spinach, Glucose-fructose, Sugar, Dried Roasted Garlic, Salt, Monocalcium Phosphate, Baking Soda, Ammonium Bicarbonate. | Whole Grain Wheat Flour, Canola Oil, Sugar, Cornstarch, Malt Syrup (From Corn And Barley), Refiner’s Syrup, Salt, Leavening (Calcium Phosphate And Baking Soda), Tomato Powder, Sundried Tomato Powder, Paprika, Garlic Powder, Spices (Includes Basil), Onion Powder, Dried Red And Green Bell Peppers, Yeast Extract, Natural Flavor (Contains Celery), Sulfur Dioxide (Sulfites) To Preserve Freshness. | Whole Grain Wheat Flour, Vegetable Oil, Sugar, Corn Starch, Seasoning (salt, tomato powder, sundried tomato powder, sulphites), Paprika, Corn Maltodextrin, Garlic Powder, Spices (with basil), Onion Powder, Red and Green Bell Pepper Powder, Yeast Extract, Sugar, Natural fFavour (with celery), Malt Syrup (corn, barley), Cooking Molasses, Monocalcium Phosphate, Salt, Baking Soda, Ammonium Bicarbonate |
Priority Allergens
Contains: wheat, barley. There are no other allergens declared on the label. Always check the product label for up-to-date allergen and ingredient information.
Wheat Thins Nutrition
Per 1/2 cup serving (30g)
Calories: 140
Fat: 5g (American), 6g (Canadian), coming from canola oil.
Saturated Fat: 0.5g, coming from canola oil.
Carbohydrates: 21g, coming from wheat flour.
Fiber: 3g (American), coming from whole grain wheat; 1g (Canadian), coming from wheat bran.
Sugar: 5g (American), 2g (Canadian), coming from added sugar.
Protein: 2g, coming from wheat flour.
Sodium: 200mg (American), 135mg (Canadian), coming from added salt.
Micronutrients: potassium 90mg, iron 0.9mg (American); potassium 50mg, iron 1.25mg (Canadian)
Wheat Thins Nutrition Facts Comparison
| Per 30g | Original (US) | Original (CAN) | Reduced Fat (US) | Multigrain | Sweet Potato | Spinach & Roasted Garlic | Sundried Tomato & Basil |
|---|---|---|---|---|---|---|---|
| Calories | 140 | 140 | 120 | 130 | 120 | 120 | 135 |
| Fat (g) | 5 | 6 | 3.5 | 4.5 | 4 | 4 | 5 |
| Saturated Fat (g) | 0 | 0.5 | 0 | 0.5 | 0.5 | 0.5 | 0.5 |
| Carbohydrates (g) | 22 | 21 | 22 | 21 | 23 | 21 | 21 |
| Fibre (g) | 3 | 1 | 3 | 1 | 1.5 | 1.5 | 2 |
| Sugar (g) | 5 | 2 | 4 | 3 | 4.5 | 1.5 | 4.5 |
| Protein (g) | 2 | 2 | 2 | 2 | 1.5 | 1.5 | 1.5 |
| Sodium (mg) | 200 | 135 | 200 | 190 | 188 | 188 | 150 |
| Potassium (mg) | 90 | 50 | 90 | 50 | N/A | N/A | N/A |
| Calcium (mg) | N/A | 0 | 30 | 40 | 26 | 52 | 26 |
| Iron (mg) | 0.9 | 1.25 | 0.9 | 1.25 | 1 | 1 | 7 |
Wheat Thins Flavours
Wheat Thins are available in five flavors: Original, Sundried Tomato & Basil, Sweet Potato, Spinach & Roasted Garlic, and Multigrain.
Taste & Texture
Wheat Thins have a thin, crisp texture and a salty flavor.
Cost
Wheat Thins are available for $2.98-$3.49 per 200g box.
Buy a family-sized box (350g) for $4.99 here! (Canada)
Buy Wheat Thins starting at $2.89 here! (USA)
Frequently Asked Questions
Are Wheat Thins Healthy for Diabetics?
Wheat Thins are low in fiber and may not be the best option for blood sugar management. We suggest choosing a cracker with at least 3g of fiber per serving.
Are Wheat Thins vegan?
Yes, Wheat Thins are vegan. Always check the food label for up-to-date ingredient information before consuming.
Are Wheat Thins gluten-free?
No, Wheat Thins contain wheat and are not gluten-free.
Wheat thins sodium
Per 30g serving:
- Original Wheat Thins contain 135mg of sodium (Canadian) and 200mg of sodium (American)
- Multigrain Wheat Thins contain 190mg of sodium
- Sweet Potato Wheat Thins contain 188mg of sodium
- Spinach & Roasted Garlic Wheat Thins contain 188mg of sodium
- Sundried Tomato & Basil Wheat Thins contain 150mg of sodium
Do Wheat Thins have fiber?
American Wheat Thins are a good source of fibre, with 3g per serving, while Canadian Wheat Thins are low in fiber, with only 1g per serving.
Are Wheat Thins whole wheat?
American Wheat Thins are made with whole grain flour, while Canadian Wheat Thins are made with white flour.
Calories in Wheat Thins
One serving of Wheat Thins contains 120-140 calories, depending on the flavour.
Wheat Thins vs. Triscuits
Compared to Triscuits, Canadian Wheat Thins are lower in fibre with only 1g of fibre per serving compared to 3g per serving in Triscuits. However, American Wheat Thins have comparable fibre to Triscuits. Wheat thins are higher in sugar that Triscuits, with 5g (American) and 2g
(Canadian) of sugar compared to 0g of sugar in Triscuits. Canadian Wheat Thins are slightly lower in sodium, with 135mg (original flavor) per serving compared to 170mg in Triscuits. However, American Wheat Thins are higher in sodium with 200mg per serving. Wheat Thins and Triscuits contain similar calories and total carbohydrates.
| Per 30g serving | Wheat Thins | Triscuits |
|---|---|---|
| Calories | 140 | 120 |
| Fat (g) | 6 | 3.5 |
| Saturated fat (g) | 0.5 | 0.5 |
| Carbohydrate (g) | 21 | 20 |
| Fibre (g) | 1 (Can); 3 (US) | 3 |
| Sugars (g) | 2 (Can); 5 (US) | 0 |
| Protein (g) | 2 | 3 |
| Sodium (mg) | 135 (Can); 200 (US) | 170 |
| Potassium (mg) | 50 (Can); 90 (US) | 125 |
| Calcium (mg) | 0 | 10 |
| Iron (mg) | 1.25 (Can); 0.9 (US) | 1.5 |
