Keebler Zesta Saltines Crackers Large Oyster received a FoodScore of 20/100 (Avoid), primarily due to the presence of trans fat and its classification as an ultra-processed food.
This product has a FoodScore of 20/100, indicating it is best avoided for regular consumption.
A serving contains 1021.43mg of sodium per 100g, contributing significantly to daily intake.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
Compared to whole-food snack alternatives, this product offers minimal fiber (1.4g per 100g).
Portion control is important due to the sodium content in Keebler Zesta Saltines.
Scores -21 points above the snack category average (41/100 across 2903 foods).
Fiber
1.4g
5% of Daily Value
Protein
7.21g
14% of Daily Value
Added sugar
2.2g
4% of Daily Value
Sodium
1021.43mg
44% of Daily Value
+
What it brings to the table
Protein (7.2g)+3
Micronutrients (Iron)+2
−
What holds it back
Sodium (1021.4mg)-5
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 20
Keebler Zesta Saltines Crackers Large Oyster received a FoodScore of 20 out of 100, placing it in the 'Avoid' category. This score is significantly impacted by several factors. A major penalty was applied due to the presence of trans fat, even in small amounts (0.3g per 100g), which is a key nutritional concern. The product's classification as NOVA class 4 (ultra-processed) also incurred a substantial penalty, reflecting its formulation with industrial ingredients and processes. Furthermore, the high sodium content, at 1021.43mg per 100g, contributed negatively to the score. While the product does offer some protein (7.21g per 100g) and iron (3.8mg, 21% DV per 100g), these bonuses were not sufficient to offset the significant penalties. Compared to a whole-food snack alternative, Keebler Zesta Saltines offer considerably less fiber and a higher concentration of sodium and unhealthy fats, making it a less favorable choice for regular dietary inclusion. The use of soybean oil (with TBHQ for freshness) and leavening agents like sodium acid pyrophosphate are indicative of its ultra-processed nature.
Health benefits
What the nutrients in keebler zesta saltines crackers large oyster .5oz actually do for you, grounded in established dietary science.
Provides a Source of Iron
Keebler Zesta Saltines Crackers contribute a modest amount of iron to the diet, with 3.8mg per 100g, which is 21% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy production. While not a primary source, it can help supplement daily iron intake, especially when consumed as part of a varied diet. This can be particularly relevant for individuals who may need to increase their iron consumption.
Convenient and Shelf-Stable Snack Option
This product offers a convenient and shelf-stable snack option that does not require refrigeration. Its individual pouch packaging makes it easy to transport and consume on the go. For situations where fresh food is not readily available or refrigeration is limited, such as during travel or as an emergency food item, these crackers can serve as a practical choice. The long shelf life is a result of its processing and packaging.
Versatile for Specific Dietary Needs
For individuals who may be experiencing temporary digestive upset or require a bland diet, plain saltine crackers like Keebler Zesta can be a tolerable food option. Their simple composition and low fiber content can be gentler on the digestive system compared to more complex foods. This makes them suitable for short-term use during recovery from illness or when a physician recommends a bland diet.
Keebler Zesta Saltines Crackers Large Oyster received a FoodScore of 20/100 (Avoid), primarily due to the presence of trans fat and its classification as an ultra-processed food.
How to eat it
Keebler Zesta Saltines are typically consumed as a light snack or accompaniment to meals. They are often paired with soup, chili, or cheese. Due to their salty flavor profile, they can also be used to balance other foods. A common portion is a single pouch, which is 0.5oz.
Pair with fiber-rich foods like vegetable soup or a small apple to add more nutrients and satiety.
Use as a base for a small amount of lean protein, such as tuna or chicken salad, to create a more balanced mini-meal.
Be mindful of the sodium content; consider consuming with low-sodium beverages or foods.
If using with soup, opt for homemade or low-sodium canned soup to manage overall sodium intake.
Things to keep in mind
This product contains several common allergens, including wheat, milk, and soy, which are listed in the ingredient statement. Individuals with allergies to these ingredients should avoid consumption. The presence of soybean oil (with TBHQ for freshness) means it contains a preservative, TBHQ, which is generally recognized as safe by the FDA but may be a concern for some consumers. The high sodium content (1021.43mg per 100g) is a significant consideration, particularly for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. Regular consumption of foods high in sodium can contribute to exceeding daily recommended limits. The product's ultra-processed nature also suggests a lower overall nutrient density compared to whole foods.
Keebler Zesta Saltines Crackers received a FoodScore of 20/100, indicating they are not considered a healthy choice for regular consumption. This is largely due to the presence of trans fat, high sodium content, and its classification as an ultra-processed food. While they offer some iron, the overall nutritional profile suggests moderation.
How does Keebler Zesta Saltines compare to other crackers?
Compared to whole-grain crackers like Triscuit, Keebler Zesta Saltines offer significantly less fiber and a higher sodium content. While some plain crackers may have similar sodium levels, the presence of trans fat in Keebler Zesta is a notable difference. Opting for whole-grain varieties generally provides more beneficial nutrients.
What is 'soybean oil (with TBHQ for freshness)'?
Soybean oil is a common vegetable oil. TBHQ (tertiary butylhydroquinone) is an antioxidant added to the oil to prevent spoilage and extend shelf life. It is a food additive used to maintain the product's quality and freshness over time.
What is a reasonable portion size for these crackers?
A single pouch (0.5oz) is considered one serving. Given the high sodium content, it's advisable to stick to this portion size or less, especially if you are monitoring your sodium intake. Pairing it with nutrient-dense foods can help make a small portion more satisfying.
Can these crackers be part of a weight management plan?
While these crackers are low in calories per individual cracker, their low fiber and high sodium content mean they may not be the most satiating choice. For weight management, focusing on whole, unprocessed foods with higher fiber and protein content is generally more effective for promoting fullness and nutrient intake.