Crackers, saltines (includes oyster, soda, soup)
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
62
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 | 44 (70.8%) |
| Fat | 12 (18.6%) |
| Protein | 5.6 (9.0%) |
| Total | 62 (100%) |
Serving: 5 crackers [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 11 (74.0%) |
| Protein | 1.4 (9.5%) |
| Fat | 1.3 (8.6%) |
| Water | 0.8 (5.1%) |
| Ash | 0.4 (2.8%) |
| Total | 15 (100%) |
Serving: 5 crackers [15g]
Benefits
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Crackers are a good source of whole grains which provide fiber, vitamins, and minerals. Whole grains have been shown to help support digestive and heart health
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The sodium content in saltines provides electrolytes which help regulate fluid balance in the body and are important for nerve and muscle function
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Crackers can be part of a balanced diet by providing carbohydrates as a snack or with meals for sustained energy
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The simple carbohydrates in crackers break down quickly to provide quick energy
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Crackers make a versatile base for toppings like hummus, nut butters or cheese, providing extra nutrients, protein or healthy fats
Risks
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High in sodium which can increase blood pressure and risk of heart disease if consumed in large quantities
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Low in nutrients and fiber compared to whole grain alternatives
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Contains refined flour which is processed and lacks many of the nutrients of whole grains
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Can contribute empty calories if eaten in large amounts without providing much nutritional value
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May cause spikes and crashes in blood sugar levels for some individuals
Additional Information
Crackers, specifically saltines, are a popular snack enjoyed by many people around the world. They are thin, crispy, and often consumed with various toppings or as a standalone snack. Saltines come in different varieties, including oyster, soda, and soup crackers, each with its own unique characteristics. In this article, we will explore the nutritional benefits and risks associated with saltine crackers.
Nutritional Benefits:
1. Carbohydrates: Saltine crackers are primarily composed of carbohydrates, making them a quick source of energy. Carbohydrates are essential for fueling the body and supporting brain function.
2. Low in Fat: Saltines are generally low in fat, particularly saturated and trans fats. This makes them a healthier alternative to other high-fat snacks.
3. Low in Sugar: Saltine crackers typically have low sugar content, which can be beneficial for individuals looking to limit their sugar intake or manage conditions like diabetes.
4. Sodium: While the sodium content in saltines can vary depending on the brand and type, it is worth noting that oyster and soda crackers tend to have higher sodium levels compared to soup crackers. Sodium is an electrolyte that helps maintain fluid balance in the body, but excessive intake can contribute to high blood pressure in some individuals.
5. Versatile: Saltines can be paired with various toppings, such as cheese, peanut butter, or hummus, which can add nutritional value to the snack. These combinations can provide additional protein, healthy fats, and vitamins.
Nutritional Risks:
1. Low Fiber: Saltine crackers are generally low in fiber, which is an essential nutrient for maintaining digestive health and preventing constipation. A diet lacking in fiber may increase the risk of certain gastrointestinal disorders.
2. Lack of Micronutrients: While saltines can be a part of a balanced diet, they are not a significant source of essential vitamins and minerals. Relying heavily on saltines as a snack may lead to nutrient deficiencies if other nutrient-rich foods are not consumed.
3. Processed Ingredients: Many commercially available saltine crackers contain processed ingredients, such as refined flour, added sugars, and preservatives. These additives can reduce the overall nutritional quality of the product and may have negative health implications if consumed excessively.
In conclusion, saltine crackers, including oyster, soda, and soup varieties, offer certain nutritional benefits while also presenting some risks. They can provide a quick source of energy, low fat and sugar content, and versatility when paired with nutrient-rich toppings. However, their low fiber content and lack of significant micronutrients should be considered when incorporating them into a balanced diet. Additionally, the presence of processed ingredients in some commercial brands may be a concern for individuals seeking a more wholesome snack option. As with any food, moderation and variety are key to maintaining a healthy and balanced diet.