Best Pregnancy Safe Crackers (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, most crackers are safe during pregnancy. With 972 A grade options available, you have plenty of choices. Look for simple ingredient lists and avoid crackers with high fructose corn syrup, artificial colors, or added wine flavoring.
Crackers are a popular pregnancy snack, especially helpful for managing morning sickness. While most crackers are safe, some contain ingredients worth avoiding like high fructose corn syrup (linked to gestational diabetes risk) and artificial food dyes (which may affect fetal development). Choosing crackers with simple, whole grain ingredients ensures you get nutritional benefits without unnecessary additives.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Whole grain or whole wheat as the first ingredient (Triscuit, Wheat Thins)
- • Short ingredient lists with recognizable ingredients
- • Brands with consistent A grades like Triscuit, Cheez It Original, and Snack Factory
- • Enriched flour varieties that provide folic acid and iron
- • Low sodium options if managing blood pressure (Hint of Salt varieties)
✗ What to Avoid
- • High fructose corn syrup - linked to gestational diabetes and fetal growth concerns
- • White wine or wine flavored crackers - no safe level of alcohol during pregnancy
- • Yellow 5 (tartrazine) - synthetic dye with embryotoxic effects in animal studies
- • Artificial colors - may affect neurobehavioral development
- • Excessive fructose/glucose fructose syrups - associated with metabolic concerns
- • Seaweed crackers in large amounts - excess iodine may affect thyroid function
Most Common Ingredients in Crackers Products
We analyzed 3,288 crackers products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Crackers
These are the most common flagged ingredients across 3,288 crackers products we analyzed.
high fructose corn syrup
CAUTION
High fructose corn syrup is a sweetener derived from corn starch and widely used in processed foods and beverages. Has been associated with placental insufficiency, fetal growth restriction, and metabolic programming of offspring in animal studies, and with gestational diabetes and preeclampsia in epidemiological studies of humans. Associated with placental insufficiency and fetal growth restriction in animal studies. Human studies link it to increased gestational diabetes and preeclampsia risk. Choose crackers sweetened with regular sugar or no added sweeteners.
Found in 133 of 3,288 products (4%)
white wine
AVOID
White wine is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists. No safe level of alcohol exists during pregnancy. Even small amounts can cause fetal alcohol spectrum disorders. Avoid wine flavored crackers entirely.
Found in 15 of 3,288 products (0%)
yellow 5
CAUTION
Yellow 5 is a synthetic yellow food coloring. Has shown embryotoxic effects in recent animal studies at high doses. A synthetic food dye (tartrazine) that has shown embryotoxic effects in animal studies at high doses. While occasional exposure is likely low risk, choosing crackers without artificial colors is prudent.
Found in 15 of 3,288 products (0%)
fructose
CAUTION
Fructose is a simple sugar found naturally in fruits and added to many processed foods and beverages as high fructose corn syrup. May program offspring for metabolic dysfunction when consumed in excess during pregnancy, with animal studies showing effects on insulin resistance, blood pressure, and neurodevelopment. Excessive fructose consumption during pregnancy may program offspring for metabolic dysfunction. Animal studies show effects on insulin resistance and neurodevelopment. Moderate intake from whole foods is fine; avoid products with added fructose.
Found in 14 of 3,288 products (0%)
seaweed
CAUTION
Seaweed is an edible marine algae consumed as food or supplement, rich in iodine and minerals. May cause neonatal thyroid dysfunction from excessive iodine exposure and some products contain concerning levels of inorganic arsenic. Contains high levels of iodine which can cause neonatal thyroid dysfunction if consumed excessively. Some seaweed products also contain concerning levels of inorganic arsenic. Occasional seaweed crackers are fine, but don't make them a daily staple.
Found in 14 of 3,288 products (0%)
glucose and fructose syrup
CAUTION
Glucose and fructose syrup is a simple sugar found naturally in fruits and added to many processed foods and beverages as high fructose corn syrup. May program offspring for metabolic dysfunction when consumed in excess during pregnancy, with animal studies showing effects on insulin resistance, blood pressure, and neurodevelopment. Similar concerns to high fructose corn syrup. May affect fetal metabolic programming when consumed in excess. Look for crackers without added syrups.
Found in 9 of 3,288 products (0%)
artificial color
CAUTION
Artificial color is synthetic dyes added to foods and beverages. May affect neurobehavioral development in offspring based on animal studies. Synthetic dyes may affect neurobehavioral development in offspring based on animal studies. The FDA is phasing out some petroleum based dyes. Choose naturally colored or plain crackers when possible.
Found in 8 of 3,288 products (0%)
fennel seeds
CAUTION
Fennel seeds is an herb used for digestive support. Contains estragole which has genotoxic concerns and may affect hormone levels. Contains estragole, which has genotoxic concerns and may affect hormone levels. Occasional fennel flavored crackers are likely fine, but avoid making them a regular choice.
Found in 8 of 3,288 products (0%)
How Do Crackers Products Stack Up?
We graded 3,288 crackers products for pregnancy safety. 972 received an A grade.
Best Pregnancy Safe Crackers
We found 972 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Cheez It Original Snack Crackers | Cheez It |
| A | Cheez It Original Snack Packs | Cheez It |
| A | Original 100% Whole Grain Snacks, Original | Wheat Thins |
| A | Original 100% Whole Grain Wheat Thins Snacks, Original | Nabisco |
| A | Wheat Thins Reduced Fat Crackers | Wheat Thins |
Crackers to Avoid During Pregnancy
These popular products received low grades due to flagged ingredients.
| Grade | Product | Brand |
|---|---|---|
| F | Cheez It Baked Snack Mix Crackers Original 17.8Oz | Cheez It |
| F | Mixed Cracker Snacks | — |
| F | Kashi Crackers Original 9Oz | — |
| F | Taralli By Flora Italian Snack Cracker All Natural | Flora, Flora Fine Foods |
| F | Garlic Taralli, Garlic | — |
Your Questions Answered
Is crackers safe during pregnancy?
Yes, crackers are generally safe and even recommended during pregnancy. They're a go to snack for managing morning sickness and providing quick energy. Plain crackers like saltines, whole wheat crackers, and cheese crackers from major brands are all safe choices. Just check ingredient labels to avoid those with high fructose corn syrup, artificial colors, or wine based flavorings.
What ingredients should I avoid in crackers?
The main ingredients to avoid in crackers during pregnancy are high fructose corn syrup (associated with gestational diabetes risk), white wine or wine flavorings (alcohol should be completely avoided), artificial colors like Yellow 5 (linked to developmental concerns in studies), and excessive added sugars. Also be cautious with seaweed crackers if you eat them frequently, as too much iodine can affect thyroid function.
What are the best crackers for morning sickness?
Plain, simple crackers work best for morning sickness. Saltines, plain Wheat Thins, Triscuits, and basic cheese crackers like Cheez It Original are popular choices. Keep crackers by your bedside to eat before getting up in the morning. The bland, starchy nature helps settle your stomach. Avoid strongly flavored or heavily seasoned varieties that might trigger nausea.
Are cheese crackers safe during pregnancy?
Yes, cheese crackers like Cheez It and Goldfish are safe during pregnancy. The cheese used in these products is made from pasteurized milk and is shelf stable, so there's no listeria risk. Cheez It Original has an A grade rating. Just check that your chosen brand doesn't contain high fructose corn syrup or artificial colors, which some flavored varieties may include.
Can I eat whole grain crackers while pregnant?
Absolutely! Whole grain crackers are an excellent choice during pregnancy. They provide fiber, B vitamins, and sustained energy. Brands like Triscuit (all A grade) and Wheat Thins offer whole grain options that are pregnancy safe. Whole grains also help with pregnancy constipation and provide folic acid when made with enriched flour.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
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References
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- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1203063/full
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