Crackers, whole-wheat, low salt
Category: Baked Products
Nutrition Highlights
Serving Size
Calories
63
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 (62.1%) |
| Fat | 22 (35.0%) |
| Protein | 5.0 (8.0%) |
| Total | 63 (100%) |
Serving: 0 oz [14g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 9.7 (68.6%) |
| Fat | 2.4 (17.2%) |
| Protein | 1.2 (8.8%) |
| Water | 0.4 (2.7%) |
| Ash | 0.4 (2.7%) |
| Total | 14 (100%) |
Serving: 0 oz [14g]
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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The fiber in whole-wheat crackers helps you feel full for longer which aids weight management
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Whole-wheat crackers contain B vitamins and other nutrients that support a healthy nervous system
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Being low in salt makes these crackers a better snack choice for those watching their sodium intake
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The complex carbohydrates in whole-wheat provide sustained energy and help maintain steady blood sugar levels
Risks
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Can be high in calories if eaten in large quantities. Whole wheat crackers are still a processed food
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Contains gluten which can cause digestive issues in sensitive individuals
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Low in nutrients compared to whole foods like vegetables, fruits, legumes
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The baking process reduces some nutrients like certain vitamins and minerals present in whole grains
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May trigger overeating due to addictive properties of refined carbs and sodium even in low amounts
Additional Information
Whole-wheat, low-salt crackers are a popular snack option that can provide several nutritional benefits. These crackers are typically made from whole-wheat flour, which means they retain the bran and germ layers of the wheat grain, making them a healthier alternative to refined flour crackers. Additionally, being low in salt makes them a suitable choice for individuals who need to limit their sodium intake. However, it is essential to consider both the positive and negative aspects of these crackers to make informed dietary choices.
One of the significant nutritional benefits of whole-wheat crackers is their high fiber content. Whole-wheat flour contains more fiber than refined flour, which aids in digestion and helps maintain bowel regularity. Fiber also contributes to a feeling of fullness, which can be beneficial for weight management and preventing overeating. Furthermore, the fiber content in whole-wheat crackers can help stabilize blood sugar levels, making them a suitable choice for individuals with diabetes or those looking to maintain steady energy levels throughout the day.
Whole-wheat crackers also provide essential vitamins and minerals. They are a good source of B vitamins, including thiamine, riboflavin, and niacin, which are necessary for energy production, brain function, and maintaining healthy skin. Additionally, they contain minerals like magnesium, phosphorus, and zinc, which are involved in various physiological processes such as bone health, immune function, and enzyme activity.
The low-salt attribute of these crackers can be beneficial for individuals who need to watch their sodium intake. Excessive sodium consumption is associated with an increased risk of high blood pressure, heart disease, and stroke. By choosing low-salt crackers, individuals can reduce their overall sodium intake and promote cardiovascular health. However, it is important to note that while low-salt crackers can be a healthier option, they may still contain some sodium, so moderation is key.
Despite the nutritional benefits, there are a few potential risks associated with whole-wheat, low-salt crackers. Firstly, they may still contain added sugars or unhealthy fats, so it is crucial to read the ingredient list and choose crackers with minimal or no added sugars and unhealthy fats like trans fats. Additionally, individuals with gluten sensitivity or celiac disease should be cautious, as whole-wheat crackers contain gluten. For those individuals, it is advisable to opt for gluten-free alternatives made from grains like rice, corn, or quinoa.
It is also important to consider portion sizes when consuming whole-wheat, low-salt crackers. While they can be a healthy snack option, eating excessive amounts can contribute to weight gain, as they still contain calories. It is recommended to pair these crackers with nutrient-dense toppings like hummus, nut butter, or sliced vegetables to enhance their nutritional value and increase satiety.
In conclusion, whole-wheat, low-salt crackers offer several nutritional benefits, including high fiber content, essential vitamins and minerals, and reduced sodium intake. They can be a healthier alternative to refined flour crackers. However, it is crucial to be mindful of added sugars and unhealthy fats, as well as portion sizes. As with any food, incorporating whole-wheat, low-salt crackers into a balanced diet is key to reaping their nutritional benefits while maintaining overall health.