Crackers, milk
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
63
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 41 (64.5%) |
| Fat | 18 (27.9%) |
| Protein | 4.3 (6.8%) |
| Total | 63 (100%) |
Serving: 0 oz [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 10 (71.7%) |
| Fat | 2.0 (13.8%) |
| Protein | 1.1 (7.6%) |
| Water | 0.7 (4.7%) |
| Ash | 0.3 (2.2%) |
| Total | 14 (100%) |
Serving: 0 oz [14g]
Benefits
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Crackers are a good source of whole grains which provide fiber, vitamins and minerals. Fiber helps promote digestive and heart health
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Milk is packed with high-quality protein and calcium which are important for bone and muscle health. Calcium also helps regulate blood pressure
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Vitamin B12 in milk aids red blood cell formation and energy production. It is mostly found in animal products
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Milk contains riboflavin which is important for red blood cell production and the release of energy from foods. It also helps with vision and skin health
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Crackers and milk provide carbohydrates which are the body's preferred source of energy. Carbs from whole grains and milk are digested slowly for sustained energy levels
Risks
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Crackers are generally high in sodium which can increase blood pressure risk if consumed in large quantities daily
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Crackers provide calories but little nutritional value as they are mostly refined carbs and contain few vitamins, minerals or fiber
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Milk contains sugar lactose which some people cannot digest leading to digestive issues like gas, bloating or diarrhea
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For some people milk can cause allergic reactions like hives, rashes, swelling or digestive problems
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Full fat milk is high in saturated fat which increases risk of heart disease if consumed in large amounts as part of an overall unhealthy diet
Additional Information
Crackers, Milk: Nutritional Benefits and Risks
Crackers and milk are two separate food items that can be consumed individually or together as a snack or meal. Each of these items possesses its own nutritional benefits and risks. Let's explore them in detail.
Crackers, primarily made from refined grains, offer several nutritional benefits. They are a source of carbohydrates, providing energy to the body. However, the refining process removes some of the essential nutrients found in whole grains, such as fiber, vitamins, and minerals. To counter this, it is advisable to choose whole grain crackers, which retain more nutrients and fiber.
Whole grain crackers offer dietary fiber, aiding in digestion and promoting a feeling of fullness. Fiber also helps regulate blood sugar levels and supports heart health. Additionally, whole grain crackers contain B vitamins, including thiamin, riboflavin, and niacin, which are crucial for energy production and maintaining a healthy nervous system.
On the other hand, milk is a nutrient-dense beverage that offers numerous health benefits. It is an excellent source of calcium, which is essential for building and maintaining strong bones and teeth. Milk also provides high-quality protein, necessary for growth, repair, and maintenance of body tissues.
Furthermore, milk is a rich source of vitamins and minerals like vitamin D, vitamin B12, phosphorus, and potassium. Vitamin D aids in calcium absorption, supporting bone health. Vitamin B12 is crucial for the production of red blood cells and maintaining a healthy nervous system. Phosphorus plays a vital role in bone health, while potassium helps regulate blood pressure.
When consumed together, crackers and milk can complement each other nutritionally. The combination provides a balanced mix of carbohydrates, proteins, and healthy fats. This can be particularly beneficial for individuals seeking a quick and convenient snack or a light meal option.
However, it is important to note that some crackers may contain added sugars, unhealthy fats, and high levels of sodium. These ingredients can contribute to weight gain, increased risk of chronic diseases, and high blood pressure. Therefore, it is crucial to read food labels and choose crackers with minimal added sugars and unhealthy fats.
Similarly, while milk offers numerous health benefits, it may not be suitable for everyone. Some individuals may be lactose intolerant, meaning they have difficulty digesting lactose, the natural sugar found in milk. In such cases, lactose-free or plant-based milk alternatives can be consumed to avoid digestive discomfort.
In summary, crackers, particularly whole grain varieties, can provide energy, dietary fiber, and essential B vitamins. Milk, on the other hand, is a nutrient-dense beverage rich in calcium, protein, and various vitamins and minerals. When consumed together, crackers and milk can offer a balanced mix of nutrients. However, it is important to be mindful of the added sugars, unhealthy fats, and sodium content in crackers, as well as potential lactose intolerance when consuming milk. As with any food, moderation and choosing healthier options are key to enjoying the nutritional benefits while minimizing the risks.