If you’re an avid snacker looking for crackers, chances are you’ve stumbled upon Mary’s Gone Crackers in your quest.
Mary’s Gone Crackers are a line of crispy, gluten-free crackers that have gained popularity among individuals looking for alternatives to traditional wheat-based crackers.
Created by Mary Waldner, these crackers are made up of a unique blend of whole grains, seeds and herbs, resulting in a crunchy texture.
But, while there are plenty of other crackers options available, are Mary’s Gone crackers healthy?
Short answer: Mary’s Gone crackers are healthy as they are made from wholesome ingredients like brown rice, quinoa and various seeds. Additionally, they are decent source of protein and fiber with no artificial additives. However, they have moderate sodium levels.
Let’s dive deeper into more about Mary’s Gone crackers, including their ingredients, protein, fiber, sodium content and more.
I’ll also compare Mary’s Gone crackers to other popular crackers to see how they stack against them.
So let’s start.
Read also: Are Triscuits Healthy? The Truth About These Crackers
What are Mary’s Gone crackers made up of?
Mary’s Gone crackers come in different varieties, such as Original, Super Seed and Real Thin.
These varieties further come in various flavors such as Herb crackers, Classic crackers, Jalapeno crackers, Sea salt, etc.
So, the exact ingredients in Mary’s Gone crackers can vary depending on the flavor.
In general, Mary’s Gone crackers are primarily made up of whole grains like Brown rice and Quinoa. They also include a variety of nutrient-dense seeds like Flax seeds, Sesame seeds, Pumpkin seeds, Sunflower seeds etc.
Moreover, to enhance the flavor profile, they incorporate spices and seasonings like Tamari (made up of water, soybeans, salt and vinegar), Sea salt, Seaweed, Black pepper, etc.
However, the Real Thin variety includes additional ingredients such as Millet flour, Tapioca syrup, Chia seeds, Cane sugar, Virgin olive oil, Sunflower oil, Leavening, Xanthan gum and rosemary extract (for freshness).
In short, Mary’s Gone crackers are made up of good ingredients. They don’t have any major red flags such as artificial color, flavor or preservatives.
How much sugar is in Mary’s Gone crackers?
Of all the three varieties, only the Real Thin variety of Mary’s Gone crackers contain sugar.
The Real Thin variety contains 3g of total sugar per serving (30g or 9 crackers), of which 2g is added. This comes from cane sugar.
While crackers are generally not associated with sweetness, the addition of sugar in the Real Thin variety serves to enhance the overall flavor profile.
If you are limiting your sugar intake, including these crackers in your diet won’t leave you feeling guilty.
Here is how Mary’s Gone crackers sugar content stacks up against other crackers.
| Cracker brand | Sugar per serving(g) |
|---|---|
| Mary’s Gone crackers | 3 (only in Real Thin Variety) |
| Lance crackers | 2-6 |
| Ritz crackers | 1-2 |
| Goldfish cheddar crackers | 0 |
| Wheat thins | 4-5 |
| Nut thins | 0-3 |
| Triscuits (original) | 0 |
| Cheez-it (original) | 0 |
Are Mary’s Gone crackers high in protein?
Mary’s Gone crackers are low to moderate source of protein, with 1 to 5g per serving, depending on the variety.
The Original variety contains 4g of protein, the Super seed variety contains 5g of protein, while the Real Thin variety has just 1g of protein.
The Real Thin variety is low in protein mainly because it does not include the multiple seeds found in the Original and Super Seed varieties.
However, the good thing is all the protein in Mary’s Gone Crackers is derived from plant-based sources such as whole grains and seeds. This is particularly beneficial for those following a vegetarian or vegan lifestyle.
Here is how Mary’s Gone crackers protein content stacks up against other crackers.
| Cracker brand | Protein per serving(g) |
|---|---|
| Mary’s Gone crackers | 1-5 |
| Lance crackers | 1-5 |
| Ritz crackers | 1 |
| Goldfish cheddar crackers | 5 |
| Wheat thins | 2 |
| Nut thins | 2-3 |
| Triscuits (original) | 3 |
| Cheez-it (original) | 3 |
Are Mary’s Gone crackers high in fiber?
Mary’s Gone crackers are low to moderate source of fiber, with 1 to 3g per serving, depending on the variety.
The Original and Super seed variety contains 3g of fiber, while the Real Thin variety has just 1g per serving.
Fiber is an essential part of the diet as it helps to promote satiety, making you feel fuller for longer periods.
If compared, Mary’s Gone crackers offer more fiber than Ritz crackers and a similar amount of fiber to Triscuits and Wheat thins.
If you want crackers with high fiber content, alternative like Flacker might be a more suitable choice. It offers an impressive 9g of fiber per serving.
Here is how Mary’s Gone crackers fiber content stacks up against other crackers.
| Cracker brand | Fiber per serving(g) |
|---|---|
| Mary’s Gone crackers | 1-3 |
| Lance crackers | 0-2 |
| Ritz crackers | 0-1 |
| Goldfish cheddar crackers | 1 |
| Wheat thins | 2-3 |
| Nut thins | 1-3 |
| Triscuits (original) | 3 |
| Cheez-it (original) | <1 |
How much sodium is in Mary’s Gone crackers?
Mary’s Gone crackers are a moderate source of sodium containing 170 to 280mg per serving, depending on the variety.
The Original variety has the least sodium with 170-180mg, the real thins variety falls in the middle with 220-240mg sodium, while the Super seed variety is the highest in sodium with 250-280mg per serving.
Sodium is expected in crackers and is an essential part of the diet. However, too much of it can result in heart-related issues.
However, as long as you stick to just one serving of these crackers, you don’t need to be worried about sodium.
But if you are limiting sodium in your diet, it’s best that you avoid or limit the Super Seed and Real Thin variety of these crackers.
Here is how Mary’s Gone crackers sodium content stacks up against other crackers.
| Cracker brand | Sodium per serving(mg) |
|---|---|
| Mary’s Gone crackers | 170-280 |
| Lance crackers | 190-490 |
| Ritz crackers | 25-150 |
| Goldfish cheddar crackers | 360 |
| Wheat thins | 55-210 |
| Nut thins | 55-250 |
| Triscuits (original) | 50-160 |
| Cheez-it (original) | 230 |
Are Mary’s Gone crackers processed food?
Mary’s Gone crackers are considered processed food as they contain ingredients like sea salt, cane sugar, tapioca syrup and vegetable oils.
However, they are not highly processed like other crackers that are made with enriched wheat flour or contain artificial additives like colors, flavors or preservatives.
In a nutshell, Mary’s Gone crackers are very minimally processed food with good ingredients.
Are Mary’s Gone crackers good for weight loss?
Mary’s Gone crackers are good for weight loss as the Original and Super Seed variety don’t contain any sugar. Also, these variety are a moderate source of protein and fiber, which are an important part of a weight loss diet.
Although the Real Thin variety contains sugar, it’s low.
Moreover, these crackers are low in calories, with just 140 per serving.
So, if you are on a weight loss diet, snacking on Mary’s Gone crackers won’t be a problem.
Note that weight loss depends not only on one food but your overall diet and lifestyle.
Are Mary’s Gone crackers vegan?
With being gluten-free, Mary’s Gone crackers are also vegan as they don’t contain any animal-based ingredients.
These crackers are also USDA organic, and non-GMO.
Final words
Mary’s Gone crackers are a healthy option for anyone who wants to enjoy snacking without worrying about health. And there are various reasons for this, such as.
- They are made of wholesome ingredients such as brown rice, quinoa and seeds.
- The Original and Super seed varieties are a decent source of protein and fiber.
- They are good for weight loss.
- They are either low or free from sugar.
- They are free from artificial additives.
- They are vegan, USDA organic, and non-GMO.
However, despite all these benefits of Mary’s Gone crackers, it’s still important to consume them in moderation as they have moderate sodium levels.
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