Crackers, wheat, regular
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
155
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 | 96 (62.2%) |
| Fat | 50 (32.4%) |
| Protein | 9.9 (6.4%) |
| Total | 155 (100%) |
Serving: 16 crackers 1 serving [34g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 24 (70.7%) |
| Fat | 5.6 (16.4%) |
| Protein | 2.5 (7.3%) |
| Ash | 1.0 (2.8%) |
| Water | 0.9 (2.8%) |
| Total | 34 (100%) |
Serving: 16 crackers 1 serving [34g]
Benefits
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Wheat crackers are a good source of carbohydrates that provide energy. The fiber in wheat helps promote digestive and heart health
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They contain B vitamins like niacin, thiamin and riboflavin which are important for converting food into fuel for the body's daily functions
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Wheat crackers are low in fat and calories which makes them a better snack option compared to other processed snacks
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The protein and minerals in wheat like iron, magnesium and selenium support overall health and development
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Regular consumption of whole grains from wheat crackers may reduce risk of chronic diseases like type 2 diabetes, heart disease and colon cancer
Risks
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High in carbohydrates which can spike blood sugar levels if consumed in large quantities
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Low in protein and many essential vitamins and minerals
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Contains gluten which can cause digestive issues for people with celiac disease or gluten sensitivity
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High in sodium if salted crackers are consumed
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Contains few nutrients and fiber compared to whole grain alternatives
Additional Information
Crackers, wheat, regular, are a popular snack option that can be enjoyed on their own or paired with various toppings. These crackers are primarily made from wheat flour, which provides several nutritional benefits. However, it is essential to consider the potential risks associated with consuming regular wheat crackers as well.
Nutritional Benefits:
1. Carbohydrates: Wheat crackers are a good source of carbohydrates, which serve as the body's primary energy source. Carbohydrates are essential for fueling daily activities and supporting brain function.
2. Fiber: Whole wheat crackers contain dietary fiber, which aids in digestion and helps maintain bowel regularity. Fiber also contributes to satiety, helping you feel fuller for longer periods and potentially supporting weight management.
3. B-vitamins: Wheat crackers often contain B-vitamins, including thiamin, riboflavin, and niacin. These vitamins play crucial roles in energy metabolism, supporting the conversion of carbohydrates into usable energy.
4. Minerals: Regular wheat crackers may provide essential minerals such as iron, magnesium, and selenium. Iron is necessary for oxygen transport in the body, magnesium supports bone health, and selenium acts as an antioxidant, protecting cells from damage.
5. Low in fat: Compared to other snack options, regular wheat crackers tend to be relatively low in fat. This can be beneficial for individuals aiming to control their overall calorie intake or maintain a healthy weight.
Risks:
1. Sodium: Many commercially available wheat crackers can be high in sodium. Excessive sodium intake may contribute to increased blood pressure, potentially raising the risk of heart disease and stroke. It is advisable to choose low-sodium options or consume them in moderation.
2. Refined grains: Some regular wheat crackers are made from refined grains, which have undergone processing that removes the bran and germ, stripping away essential nutrients and fiber. Opting for whole wheat crackers or those made from whole grain flours is a healthier choice.
3. Potential allergen: Wheat is a common allergen, and individuals with wheat allergies or sensitivities should avoid regular wheat crackers. Gluten-sensitive individuals should also be cautious as wheat contains gluten, a protein that can trigger adverse reactions in those with celiac disease or non-celiac gluten sensitivity.
4. Calorie-dense: While regular wheat crackers can be a part of a healthy diet, it is crucial to be mindful of portion sizes. They are relatively calorie-dense, meaning they can contribute to calorie intake quickly. Overconsumption may lead to weight gain or hinder weight loss efforts.
In conclusion, regular wheat crackers offer nutritional benefits such as carbohydrates, fiber, B-vitamins, and minerals. They are also low in fat, making them a convenient snack option. However, it is important to be aware of potential risks, including high sodium content, refined grains, allergenic properties, and calorie density. To maximize the nutritional benefits, consider opting for whole wheat or whole grain varieties and consuming them in moderation as part of a balanced diet.