Crackers, whole-wheat
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
120
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 | 78 (65.1%) |
| Fat | 36 (29.7%) |
| Protein | 12 (9.9%) |
| Total | 120 (100%) |
Serving: 1 serving [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 19 (69.6%) |
| Fat | 3.9 (14.1%) |
| Protein | 3.0 (10.6%) |
| Water | 0.8 (2.9%) |
| Ash | 0.8 (2.8%) |
| Total | 28 (100%) |
Serving: 1 serving [28g]
Benefits
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Whole-wheat crackers are a good source of fiber which helps promote digestive and heart health
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They provide various vitamins and minerals like selenium, manganese, phosphorus which are important for growth and development
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Being made from whole grains, they provide complex carbohydrates that release energy slowly and help you feel full for longer
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The fiber in whole-wheat crackers helps regulate blood sugar and cholesterol levels
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Regular consumption may reduce risk of type 2 diabetes and help manage weight
Risks
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Can be high in sodium depending on the brand. Sodium content can range from 150-500mg per serving
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May contain added sugars or oils depending on ingredients and flavorings. Check nutrition label
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Portion size can be large leading to excess calories if overeaten. One serving is about 5-10 crackers
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Whole grains provide fiber but fiber content varies between brands. Higher fiber options are healthier
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Can trigger gluten intolerance or celiac disease in sensitive individuals if made from wheat containing gluten
Additional Information
Crackers, whole-wheat, are a popular snack option that offer several nutritional benefits. Made from whole-wheat flour, these crackers are considered a healthier alternative to regular crackers, which are often made from refined white flour. Here, we will discuss the primary attribute and secondary attributes of whole-wheat crackers, including their nutritional benefits and potential risks.
Primary Attribute: Whole-Wheat
Whole-wheat crackers are made from whole-grain flour, which means they retain the bran, germ, and endosperm of the wheat kernel. This makes them a good source of dietary fiber, vitamins, minerals, and phytochemicals.
1. Dietary Fiber: Whole-wheat crackers are rich in dietary fiber, which plays a crucial role in digestion and overall health. Fiber helps regulate bowel movements, prevents constipation, and may reduce the risk of developing certain chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancer.
2. Vitamins and Minerals: Whole-wheat crackers contain various vitamins and minerals, including B vitamins (thiamin, riboflavin, niacin, and folate), vitamin E, magnesium, and zinc. These nutrients are essential for energy production, nerve function, immune health, and overall well-being.
Secondary Attributes:
1. Reduced Refined Carbohydrates: Unlike regular crackers, whole-wheat crackers are made from whole grains, which contain complex carbohydrates. These carbohydrates are digested more slowly, providing a steady release of energy and preventing blood sugar spikes. This makes whole-wheat crackers a suitable option for individuals with diabetes or those aiming to manage their blood sugar levels.
2. Lower in Saturated Fat: Whole-wheat crackers are typically lower in saturated fat compared to other snack options like chips or cookies. A diet high in saturated fat can increase the risk of heart disease, so choosing whole-wheat crackers as a snack can be a healthier choice when it comes to fat intake.
3. Source of Plant-Based Protein: Whole-wheat crackers also provide a modest amount of plant-based protein. While not a significant source, this can contribute to meeting daily protein needs, especially for individuals following a vegetarian or vegan diet.
However, it's important to note that whole-wheat crackers may also have some potential risks:
1. Sodium Content: Many commercially available whole-wheat crackers can be high in sodium. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. Therefore, it is essential to choose low-sodium options or consume them in moderation.
2. Calorie Density: Whole-wheat crackers, like any snack, should be consumed in moderation. They can be calorie-dense, meaning they provide a relatively high number of calories per serving. Overeating crackers, even if they are whole-wheat, may contribute to weight gain or hinder weight loss efforts.
In conclusion, whole-wheat crackers offer several nutritional benefits, including dietary fiber, vitamins, minerals, and reduced refined carbohydrates. They can be a healthier snack option compared to other processed snacks. However, it is important to be mindful of the sodium content and calorie density of whole-wheat crackers and consume them in moderation as part of a balanced diet.