Munchies 1.38OZ MUNCHIES JALAPENO & CHEESE receives a FoodScore of 29/100 (Avoid), primarily due to its **ultra-processed nature** and high sodium content.
FoodScore: 29/100 (Avoid) for Munchies Jalapeno & Cheese.
Contains 897.44mg of sodium per 100g, contributing to a high penalty.
Classified as NOVA 4, indicating it is an ultra-processed food product.
Provides 2.62g of fiber and 5.13g of protein per 100g.
Best consumed in small portions and infrequently due to its nutritional profile.
Scores -4 points above the dairy category average (33/100 across 5088 foods).
Fiber
2.62g
9% of Daily Value
Protein
5.13g
10% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
897.44mg
39% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Protein (5.1g)+1
Micronutrients (Iron, Phosphorus)+4
−
What holds it back
Saturated fat (9.0g)-11
Sodium (897.4mg)-4
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 29
Munchies 1.38OZ MUNCHIES JALAPENO & CHEESE scores 29 out of 100, placing it in the 'Avoid' category. This score is significantly impacted by its classification as a NOVA 4 ultra-processed food, which incurs a substantial penalty. The product also faces a penalty for its high saturated fat content, at 8.97g per 100g, and its considerable sodium level of 897.44mg per 100g, which is a major detractor. While it does receive some minor bonuses for its fiber content (2.62g) and protein (5.13g), these are not enough to offset the penalties. The presence of vegetable shortening (palm oil, canola oil) and ingredients like maltodextrin and modified corn starch contribute to its ultra-processed status. Compared to a generic dairy equivalent, which might offer more protein, calcium, and less sodium and saturated fat, Munchies Jalapeno & Cheese presents a less favorable nutritional profile.
Health benefits
What the nutrients in munchies 1.38oz munchies jalapeno & cheese actually do for you, grounded in established dietary science.
Source of Iron
This product contributes to daily iron intake, providing 3.69mg per 100g, which is 21% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. While not a primary source, it can help meet a portion of daily iron needs, especially for individuals who may have difficulty obtaining enough from other dietary sources. The iron present is likely due to the enriched wheat flour used in the product.
Provides some Fiber
Munchies Jalapeno & Cheese contains 2.62g of fiber per 100g. Fiber is important for digestive health and can contribute to feelings of fullness. While this amount is not exceptionally high, it offers a small contribution to daily fiber recommendations, which many Americans struggle to meet. Including even small amounts of fiber from various sources can add up over the day.
Contains some Protein
With 5.13g of protein per 100g, this product offers a modest amount of this macronutrient. Protein is crucial for muscle repair and growth, and for various bodily functions. While not a high-protein food, this amount can contribute to satiety when consumed as part of a larger meal or snack. The protein likely comes from the enriched wheat flour and dairy ingredients like whey and cheddar cheese.
Munchies 1.38OZ MUNCHIES JALAPENO & CHEESE receives a FoodScore of 29/100 (Avoid), primarily due to its ultra-processed nature and high sodium content.
How to eat it
Munchies Jalapeno & Cheese is typically consumed as a snack, often on its own or alongside other convenience foods. Its savory flavor profile makes it a popular choice for casual eating occasions. Due to its nutritional composition, it is best enjoyed in moderation.
Consider pairing a small portion with a source of fresh produce, such as carrot sticks or cucumber slices, to add vitamins and additional fiber.
To manage sodium intake, consume only a small, measured portion rather than eating directly from the package.
Use this product as an occasional treat rather than a regular snack to help maintain a balanced dietary pattern.
Things to keep in mind
This product contains several ingredients that warrant attention. The presence of vegetable shortening (palm oil, canola oil with TBHQ and citric acid) indicates a source of concentrated fat, and TBHQ is a synthetic antioxidant. Artificial colors like Yellow 6 and Yellow 5 are included, which some individuals choose to avoid. Allergens declared on the label include wheat, milk, and soy, making it unsuitable for individuals with allergies to these ingredients. Due to its high sodium content, individuals monitoring their blood pressure or those advised to follow a low-sodium diet should consume this product with caution and in very limited quantities.
Munchies Jalapeno & Cheese has a FoodScore of 29/100, indicating it is not considered a healthy choice for regular consumption. It is classified as an ultra-processed food and is high in sodium and saturated fat, which are factors that can negatively impact overall diet quality.
How does Munchies Jalapeno & Cheese compare to other snack crackers?
Compared to many plain crackers, Munchies Jalapeno & Cheese often has a higher sodium and saturated fat content due to its flavoring and cheese ingredients. For example, a plain saltine cracker like Nabisco Premium Saltines typically has lower fat and sodium per serving, though it may also be lower in fiber and protein. This product's ultra-processed nature is also a distinguishing factor.
What is maltodextrin, and why is it in this product?
Maltodextrin is a common food additive derived from corn, rice, potato starch, or wheat. It is used as a thickener, filler, or preservative in many processed foods. In Munchies Jalapeno & Cheese, it likely contributes to the texture and flavor profile, but it is a highly processed carbohydrate with a high glycemic index.
What is a reasonable portion size for Munchies Jalapeno & Cheese?
Given its nutritional profile, a reasonable portion size would be small, perhaps a handful of crackers. The entire 1.38oz package contains 512.82 calories, 897.44mg of sodium, and 8.97g of saturated fat per 100g, so consuming the whole bag would contribute significantly to daily limits for these nutrients.
Does this product contain any whole grains?
The ingredient list begins with "Enriched Wheat Flour," which is not a whole grain. While enriched flour has some nutrients added back, it lacks the fiber and micronutrients found in whole wheat. Therefore, this product does not contribute to whole grain intake.