Crackers, regular
Category: Baked Products Characteristics: Standard Snack Type
Nutrition Highlights
Serving Size
Calories
82
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 | 39 (48.1%) |
| Fat | 38 (46.6%) |
| Protein | 4.2 (5.2%) |
| Total | 82 (100%) |
Serving: 5 crackers [16g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 9.8 (61.3%) |
| Fat | 4.2 (26.4%) |
| Protein | 1.1 (6.6%) |
| Water | 0.5 (3.1%) |
| Ash | 0.4 (2.5%) |
| Total | 16 (100%) |
Serving: 5 crackers [16g]
Benefits
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Crackers provide carbohydrates that can be a good source of energy. The carbohydrates in crackers are mainly in the form of starch
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Crackers can provide some fiber, especially whole grain crackers. Fiber promotes digestive and heart health
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Crackers provide some protein in small amounts. Protein is important for growth, repair and maintenance of body tissues
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Crackers can be a good source of B vitamins like niacin, thiamine and riboflavin. B vitamins help release energy from carbohydrates
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Crackers in moderation can provide minerals like selenium, phosphorus and manganese. These minerals help various metabolic functions in small amounts
Risks
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High in sodium which can raise blood pressure. One serving of crackers can contain 10-15% of the recommended daily sodium limit
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High in refined carbohydrates and calories with little nutritional value. Can contribute to weight gain if consumed in large quantities
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Contains few vitamins, minerals or fiber. Does not provide much nutritional value beyond calories
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May contain partially hydrogenated oils which are a source of unhealthy trans fats
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Portion sizes are often large leading to overconsumption of calories without feeling full
Additional Information
Crackers, standard snack-type, regular, are a popular and widely consumed food product. They come in various flavors, shapes, and sizes, but the primary attribute of crackers is their convenience as a snack option. Let's explore the nutritional benefits and risks associated with this common food item.
Nutritional Benefits:
1. Carbohydrates: Crackers are primarily made from refined grains, providing a significant source of carbohydrates. Carbohydrates are the body's main source of energy and are essential for proper brain function and physical activity.
2. Fiber: Some varieties of crackers, particularly whole grain or multigrain options, can be a good source of dietary fiber. Fiber aids in digestion, helps maintain bowel regularity, and may contribute to a feeling of fullness, which can be beneficial for weight management.
3. Micronutrients: Crackers can contain small amounts of essential vitamins and minerals, depending on the ingredients used. For instance, whole grain crackers may provide B vitamins, including thiamin, riboflavin, and niacin. These vitamins play crucial roles in energy metabolism and maintaining a healthy nervous system.
4. Portion Control: Crackers are often pre-packaged in individual servings, which can help with portion control. This can be advantageous for those who struggle with overeating or have specific dietary restrictions.
Nutritional Risks:
1. High Sodium Content: Many commercially available crackers tend to be high in sodium. Excessive sodium intake can contribute to high blood pressure, heart disease, and other health issues. It is essential to read nutrition labels and opt for low-sodium varieties whenever possible.
2. Refined Grains: Most standard snack-type crackers are made from refined grains, which have been processed and stripped of their bran and germ, resulting in a loss of essential nutrients and fiber. Choosing whole grain or multigrain options can help mitigate this risk.
3. Added Sugars and Unhealthy Fats: Certain crackers may contain added sugars or unhealthy fats, such as trans fats or saturated fats. These ingredients can negatively impact heart health and contribute to weight gain when consumed in excess. Opting for crackers with minimal added sugars and healthier fat sources, like those made with olive oil or avocado oil, is advisable.
4. Lack of Nutrient Density: While crackers can provide energy and some micronutrients, they are generally not considered a nutrient-dense food. Relying heavily on crackers as a snack may lead to a lack of diverse nutrients in one's overall diet. It is important to incorporate a variety of whole foods, such as fruits, vegetables, lean proteins, and whole grains, for optimal nutrition.
In conclusion, standard snack-type crackers offer convenience and a source of energy through carbohydrates. They can also provide dietary fiber and some essential vitamins and minerals, depending on the type chosen. However, it is crucial to be mindful of the potential risks associated with high sodium content, refined grains, added sugars, unhealthy fats, and the overall lack of nutrient density. As with any food, moderation and making informed choices are key to incorporating crackers into a balanced and healthy diet.