Cracker Jack Regular 10 oz 25CS receives a FoodScore of 23/100 (Avoid), primarily due to its **high added sugar content** and classification as an ultra-processed food.
Cracker Jack scores 23/100, indicating it is an 'Avoid' choice.
This snack contains 37.5g of added sugar per 100g, a significant amount.
It is classified as NOVA 4, meaning it is an ultra-processed food.
Compared to whole-food snack alternatives, Cracker Jack offers limited nutritional density.
Consume Cracker Jack in small, infrequent portions to manage sugar intake.
Scores -18 points above the snack category average (41/100 across 2903 foods).
Fiber
3.54g
13% of Daily Value
Protein
7.14g
14% of Daily Value
Added sugar
37.5g
75% of Daily Value
Sodium
249.64mg
11% of Daily Value
+
What it brings to the table
Fiber (3.5g)+3
Protein (7.1g)+3
Micronutrients (Iron)+2
−
What holds it back
Added sugar (37.5g)-25
Ultra-processed (NOVA 4)-10
Why it scores 23
Cracker Jack Regular 10 oz 25CS achieved a FoodScore of 23 out of 100, largely influenced by its nutritional profile. The product received significant penalties, with the most substantial being for its high added sugar content of 37.5g per 100g, which contributed a -25 point deduction. Additionally, its classification as a NOVA 4 food, indicating it is ultra-processed, resulted in a -10 point penalty. While the ingredient list includes basic components like popcorn and peanuts, the presence of sugar, corn syrup, and molasses as primary ingredients drives the high sugar load. On the positive side, Cracker Jack earned bonus points for its fiber content (3.54g, +3 points) and protein (7.14g, +3 points), along with a small bonus for iron (2.57mg, +2 points). However, these bonuses were not sufficient to offset the penalties. When compared to a whole-food snack alternative, Cracker Jack provides considerably less micronutrient diversity and a higher concentration of added sugars.
Health benefits
What the nutrients in cracker jack regular 10 oz 25cs actually do for you, grounded in established dietary science.
Provides a Source of Iron
Cracker Jack contains 2.57mg of iron per 100g, contributing 14% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. While not a primary source, this amount can contribute to daily iron intake, especially for individuals who may need to increase their intake of this nutrient. It is important to consider this contribution within the context of the product's overall nutritional profile.
Contains Dietary Fiber
With 3.54g of fiber per 100g, Cracker Jack offers a modest amount of this important nutrient. Dietary fiber is known to support digestive health and can contribute to feelings of fullness. Although this product is not a high-fiber food, the fiber present, likely from the popcorn and peanuts, can be a small part of meeting daily fiber recommendations. Consumers should aim for fiber from a variety of whole food sources.
Offers Some Protein Content
Cracker Jack provides 7.14g of protein per 100g, primarily from the peanuts. Protein is crucial for muscle repair and growth, and various bodily functions. While this amount is not exceptionally high for a snack, it does offer some protein, which can contribute to satiety. For optimal protein intake, it is generally recommended to prioritize lean protein sources from whole foods.
Cracker Jack Regular 10 oz 25CS receives a FoodScore of 23/100 (Avoid), primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
Cracker Jack is typically consumed as a sweet and salty snack, often enjoyed during leisure activities like sporting events or movie nights. It's usually eaten directly from the box or bag, and a common pitfall is consuming the entire package in one sitting due to its palatable nature and the absence of clear serving size guidance on the nutrition label.
To manage added sugar intake, portion out a small amount of Cracker Jack into a bowl rather than eating directly from the package.
Pair Cracker Jack with a source of lean protein or healthy fats, such as a handful of unsalted nuts or a piece of fruit, to create a more balanced snack.
Consider Cracker Jack as an occasional treat rather than a regular part of your daily snack routine to align with dietary guidelines.
Things to keep in mind
Cracker Jack contains peanuts and soy lecithin, which are common allergens. Individuals with peanut or soy allergies should avoid this product. The high added sugar content (37.5g per 100g) is a significant consideration, particularly for individuals managing blood sugar levels, such as those with diabetes, or those aiming to reduce their overall sugar intake. The product also contains corn syrup, a concentrated source of sugar. While the sodium content is moderate at 249.64mg per 100g, it's still a factor for those monitoring sodium intake. As an ultra-processed food, it generally offers less nutritional density compared to whole, unprocessed alternatives.
Cracker Jack is not considered a healthy food choice based on its nutritional profile. It has a FoodScore of 23/100, primarily due to its high added sugar content and classification as an ultra-processed food. While it offers some protein and fiber, these benefits are outweighed by the sugar load and lack of diverse micronutrients.
How does Cracker Jack compare to other snack options?
Compared to a whole-food snack like an apple with a handful of almonds, Cracker Jack offers significantly less fiber and micronutrients, and much more added sugar. When compared to another processed snack like a bag of Lay's Classic Potato Chips, Cracker Jack has more added sugar but less total fat and sodium per 100g. It's generally less nutrient-dense than snacks like KIND Bars, which often feature whole nuts and less added sugar.
What is soy lecithin, and is it safe?
Soy lecithin is an emulsifier derived from soybeans, used in Cracker Jack to help blend ingredients and maintain texture. It is generally recognized as safe (GRAS) by regulatory bodies. For most people, it's a harmless food additive, though individuals with soy allergies should be aware of its presence.
What is a reasonable portion size for Cracker Jack?
Since the manufacturer does not declare a serving size, a reasonable portion would be a small handful, approximately 25-30g. This helps to moderate the intake of added sugars and calories. Consuming the entire 10 oz (283g) package would equate to over 100g of added sugar, which is well above daily recommendations.
Can Cracker Jack be part of a balanced diet?
Cracker Jack can be included in a balanced diet, but it should be viewed as an occasional treat rather than a regular staple. Due to its high added sugar and ultra-processed nature, frequent consumption could make it challenging to meet dietary guidelines for sugar intake and overall nutrient density. Moderation is key.