Crackers, saltines, fat-free, low-sodium
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
59
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 | 49 (84.0%) |
| Protein | 6.3 (10.7%) |
| Fat | 2.2 (3.7%) |
| Total | 59 (100%) |
Serving: 3 saltines [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 12 (82.3%) |
| Protein | 1.6 (10.5%) |
| Water | 0.5 (3.4%) |
| Ash | 0.3 (2.2%) |
| Fat | 0.2 (1.6%) |
| Total | 15 (100%) |
Serving: 3 saltines [15g]
Benefits
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A good source of whole grains which provide fiber, vitamins and minerals. Fiber helps promote digestive and heart health
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Being low in sodium helps control blood pressure. Sodium intake should be limited to less than 2300mg per day
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Fat-free so does not contain unhealthy saturated and trans fats which can raise LDL cholesterol and risk of heart disease
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Provides carbohydrates for energy. Carbs should make up 45-65% of total daily calories
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Versatile snack that can complement many meals like soups or salads. Also travels well making it a good portable snack option
Risks
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Low in nutrients as it is highly processed and made mostly from refined flour. Will not provide much in terms of vitamins, minerals or fiber
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Can cause a spike in blood sugar levels as it breaks down quickly during digestion to simple carbs. May increase hunger and cravings
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Lacking in protein and healthy fats. Does not provide balanced nutrition on its own
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High in calories for the small volume. Easy to mindlessly overeat without feeling full
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Contains gluten which may cause digestive issues for those sensitive to it
Additional Information
Crackers, specifically saltines, that are labeled as fat-free and low-sodium, offer both nutritional benefits and potential risks. Let's delve into these aspects to understand how these attributes affect our overall health.
Starting with the nutritional benefits, saltine crackers can be a good source of carbohydrates, providing quick energy to fuel our daily activities. They are typically made from refined grains, which means they are low in fiber compared to whole grain alternatives. However, they can still contribute to our daily carbohydrate intake.
The fat-free attribute of these crackers can be beneficial for individuals seeking to reduce their overall fat intake. High-fat diets have been linked to various health issues, such as obesity, heart disease, and high cholesterol levels. Opting for fat-free crackers can be a healthier choice, especially if you consume them regularly or in larger quantities.
Furthermore, the low-sodium attribute of these saltines can be advantageous for individuals who need to watch their sodium intake. Excessive sodium consumption has been associated with high blood pressure and an increased risk of cardiovascular diseases. By choosing low-sodium crackers, you can help maintain a healthier blood pressure level and reduce the strain on your cardiovascular system.
However, it is important to consider the potential risks associated with these specific attributes. While fat-free crackers may be lower in overall fat content, it is essential to remember that not all fats are unhealthy. Our bodies require some healthy fats for various functions, including the absorption of fat-soluble vitamins and the maintenance of healthy skin. Therefore, solely relying on fat-free products may lead to an inadequate intake of essential fats.
Additionally, low-sodium crackers may not be suitable for everyone. Sodium is an essential mineral that plays a crucial role in maintaining fluid balance, nerve function, and muscle contraction. While excessive sodium intake can be harmful, especially for individuals with certain medical conditions, some people may require a moderate amount of sodium to maintain optimal health. It is crucial to consult with a healthcare professional to determine your specific sodium needs.
Furthermore, it is important to consider the overall nutritional profile of these crackers. While they may be fat-free and low in sodium, they are often made from refined grains, which lack the fiber, vitamins, and minerals present in whole grains. Therefore, relying solely on these crackers as a significant source of nutrition may result in an imbalanced diet.
In conclusion, saltine crackers labeled as fat-free and low-sodium offer certain nutritional benefits, such as being a source of carbohydrates and reducing overall fat and sodium intake. However, it is important to be aware of the potential risks associated with these attributes, such as inadequate intake of essential fats and potential sodium deficiencies. Incorporating a variety of nutrient-dense foods into your diet, including whole grains, fruits, vegetables, lean proteins, and healthy fats, is crucial for maintaining optimal health.