NABISCO RITZ CRACKERS received a FoodScore of 34/100 (Poor), primarily due to its **ultra-processed nature** and high sodium content.
NABISCO RITZ CRACKERS scores 34/100, indicating a poor nutritional profile.
This snack contains 656.25mg of sodium per 100g, contributing significantly to its low score.
As a NOVA class 4 food, it is ultra-processed, unlike whole-food snack alternatives.
It provides 6.25g of protein per 100g and some iron (19% DV) and calcium (11% DV).
Consider portion control, as 5 crackers (16g) is a common serving size.
Scores -7 points above the snack category average (41/100 across 2903 foods).
Fiber
0g
0% of Daily Value
Protein
6.25g
13% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
656.25mg
29% of Daily Value
+
What it brings to the table
Protein (6.3g)+2
Micronutrients (Calcium, Iron)+4
−
What holds it back
Saturated fat (6.3g)-6
Sodium (656.3mg)-3
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 34
NABISCO RITZ CRACKERS earned a FoodScore of 34 out of 100, placing it in the 'Poor' category. This score is largely influenced by its classification as a NOVA class 4 ultra-processed food, which incurs a significant 10-point penalty. The product's fat content also contributes negatively, with 6.25g of saturated fat per 100g leading to a 6-point deduction, and an additional 3-point penalty for concentrated ultra-processed fat. The sodium content is notably high at 656.25mg per 100g, resulting in a 3-point penalty. While the product contains 0g of added sugar, its overall formulation includes ingredients like high fructose corn syrup and partially hydrogenated cottonseed oil, which are common in ultra-processed items. On the positive side, it receives 2 bonus points for its 6.25g of protein and 4 bonus points for micronutrients, specifically iron (19% DV) and calcium (11% DV). Compared to a whole-food snack alternative, NABISCO RITZ CRACKERS offers less fiber (0g) and a higher degree of processing.
Health benefits
What the nutrients in nabisco ritz crackers 1x34.300 oz actually do for you, grounded in established dietary science.
Source of Iron
NABISCO RITZ CRACKERS provide 3.38mg of iron per 100g, which is 19% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. While not a primary source, this contribution can help meet daily iron needs, especially when consumed as part of a varied diet. The iron in this product comes from enriched flour, a common fortification strategy.
Contains Calcium
This product offers 143.13mg of calcium per 100g, accounting for 11% of the Daily Value. Calcium is crucial for bone health and various bodily functions, including muscle contraction and nerve transmission. Although the amount is not exceptionally high, it can contribute to daily calcium intake. The presence of calcium phosphate as a leavening agent also adds to the calcium content.
Provides Energy
With 500 calories per 100g, NABISCO RITZ CRACKERS can serve as a quick source of energy. This caloric density is primarily from carbohydrates and fats, making it suitable for situations requiring a rapid energy boost. For individuals with higher energy demands, such as athletes or those needing to gain weight, this product can be a convenient option to increase caloric intake.
NABISCO RITZ CRACKERS received a FoodScore of 34/100 (Poor), primarily due to its ultra-processed nature and high sodium content.
How to eat it
NABISCO RITZ CRACKERS are typically consumed as a snack, often paired with cheese, spreads, or toppings. A common serving size is 5 crackers (16g). Due to their palatability and convenience, it's easy to consume multiple servings, which can quickly add up in calories and sodium.
Pair with fiber-rich foods like sliced vegetables or fruit to add nutrients and increase satiety.
Combine with a protein source such as a small amount of lean cheese or hummus to make the snack more balanced.
Measure out a single serving of 5 crackers to practice portion control and avoid overconsumption.
Consider using them as a base for small, open-faced appetizers rather than eating them plain to incorporate more diverse ingredients.
Things to keep in mind
Individuals with wheat or soy allergies should be aware that NABISCO RITZ CRACKERS contain both wheat flour and soy lecithin. The product also lists partially hydrogenated cottonseed oil as a potential ingredient, which can be a source of trans fats, though the label declares 0g trans fat per 100g. The high sodium content (656.25mg per 100g) may be a concern for individuals monitoring their sodium intake, such as those with hypertension. While generally safe for most, the ultra-processed nature and specific ingredients like high fructose corn syrup suggest moderation is advisable.
NABISCO RITZ CRACKERS received a FoodScore of 34/100, which is classified as 'Poor'. This is largely due to its ultra-processed nature, high sodium content, and saturated fat. While it offers some iron and calcium, it is not considered a nutrient-dense food for regular consumption.
How does NABISCO RITZ CRACKERS compare to other crackers?
Compared to whole-grain crackers like Triscuit, NABISCO RITZ CRACKERS generally contain less fiber and more refined ingredients. Triscuit crackers, for example, often feature whole grain wheat as the primary ingredient, contributing more dietary fiber. Both can be high in sodium, so checking nutrition labels is always recommended.
What is 'partially hydrogenated cottonseed oil' and why is it in the ingredient list?
Partially hydrogenated cottonseed oil is a type of fat that has undergone a process to make it more solid and extend shelf life. This process can create trans fats, which are associated with negative health effects. It is included for texture and preservation, though the manufacturer declares 0g trans fat per 100g.
What is a reasonable portion size for NABISCO RITZ CRACKERS?
A standard serving size for NABISCO RITZ CRACKERS is 5 crackers (16g). This portion provides a specific amount of calories, fat, and sodium. Adhering to this serving size can help manage overall intake, especially given the product's caloric density and sodium content.
Can NABISCO RITZ CRACKERS be part of a balanced diet?
While NABISCO RITZ CRACKERS are an ultra-processed food, they can be included in a balanced diet in moderation. Focus on pairing them with nutrient-rich foods like fruits, vegetables, or lean protein. Prioritizing whole, unprocessed foods for the majority of your intake is key.