NABISCO RITZ CRACKERS WHOLE WHEAT scores 47/100 (Decent) on FoodScore. Its NOVA class 4 ultra-processed nature and high sodium content are the primary factors limiting a higher score, despite the presence of whole grain wheat flour.
FoodScore: 47/100 (Decent) for NABISCO RITZ CRACKERS WHOLE WHEAT.
Contains 6.67g of fiber per 100g, contributing positively to its score.
High in sodium with 800mg per 100g, a significant penalty.
Classified as NOVA 4 (ultra-processed), indicating a highly refined product.
Consider portion control, as 5 crackers (15g) is a small serving size.
Scores +6 points above the snack category average (41/100 across 2903 foods).
Fiber
6.67g
24% of Daily Value
Protein
6.67g
13% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
800mg
35% of Daily Value
+
What it brings to the table
Fiber (6.7g)+8
Protein (6.7g)+2
Micronutrients (Calcium, Iron)+4
−
What holds it back
Sodium (800mg)-4
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 47
NABISCO RITZ CRACKERS WHOLE WHEAT receives a FoodScore of 47 out of 100, placing it in the 'Decent' category. This score reflects a balance of some beneficial nutrients and several factors that detract from its overall nutritional quality. On the positive side, the product gains points for its fiber content, providing 6.67g per 100g, and protein at 6.67g per 100g. It also receives a bonus for micronutrients, specifically calcium (13% DV) and iron (22% DV) per 100g. However, significant penalties are applied due to its high sodium content of 800mg per 100g. The product's classification as NOVA class 4, indicating it is ultra-processed, incurs a substantial penalty. Additionally, the presence of concentrated ultra-processed fat from ingredients like soybean and/or canola and/or palm and/or partially hydrogenated cottonseed oil further reduces its score. While the product includes whole grain wheat flour, the overall formulation, including ingredients like high fructose corn syrup and various vegetable oils, positions it below a whole-food snack alternative, which would typically score much higher due to minimal processing and higher nutrient density.
Health benefits
What the nutrients in nabisco ritz crackers whole wheat 1x12.9 oz actually do for you, grounded in established dietary science.
Source of Dietary Fiber
NABISCO RITZ CRACKERS WHOLE WHEAT provides 6.67g of fiber per 100g. Dietary fiber is important for digestive health, helping to maintain regularity and contribute to satiety. While a single serving (15g) offers a smaller amount, incorporating these crackers as part of a snack with other fiber-rich foods can contribute to your daily fiber intake. Fiber also plays a role in blood sugar management by slowing the absorption of glucose.
Contribution of Iron
This product contributes 4mg of iron per 100g, which is 22% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and for energy production. Including foods that provide iron can help prevent iron deficiency. While not a primary source, crackers like NABISCO RITZ can be a minor contributor to iron intake, especially when paired with vitamin C-rich foods to enhance absorption.
Contains Calcium
NABISCO RITZ CRACKERS WHOLE WHEAT offers 168mg of calcium per 100g, accounting for 13% of the Daily Value. Calcium is crucial for bone health and plays a role in muscle function and nerve transmission. While not a significant source compared to dairy products, this product can contribute a small amount of calcium to the diet. It's important to consume a variety of calcium-rich foods for optimal bone density.
NABISCO RITZ CRACKERS WHOLE WHEAT scores 47/100 (Decent) on FoodScore. Its NOVA class 4 ultra-processed nature and high sodium content are the primary factors limiting a higher score, despite the presence of whole grain wheat flour.
How to eat it
NABISCO RITZ CRACKERS WHOLE WHEAT are typically consumed as a snack, often paired with cheese, spreads, or dips. A common portion is 5 crackers (15g). Due to their convenient format, they are frequently eaten on the go or as part of a light meal.
Pair with a source of lean protein like a slice of low-fat cheese or a hard-boiled egg to enhance satiety and balance the snack.
Combine with fresh vegetables like cucumber slices or bell pepper strips to add fiber and vitamins, making the snack more nutrient-dense.
Be mindful of portion sizes; measure out 5 crackers to avoid overconsumption, especially given the sodium content.
Use as a base for a small open-faced sandwich with avocado and tomato for a more balanced and satisfying mini-meal.
Things to keep in mind
This product contains common allergens including wheat and soy lecithin. Individuals with allergies to wheat or soy should avoid this product. The ingredient list also includes partially hydrogenated cottonseed oil, which is a source of trans fats, although the nutrition label states 0g trans fat per 100g. Consumers monitoring their intake of highly processed ingredients may wish to consider alternatives. The high sodium content (800mg per 100g) means individuals on sodium-restricted diets, or those with high blood pressure, should consume this product in moderation and be aware of its contribution to their daily sodium intake.
NABISCO RITZ CRACKERS WHOLE WHEAT scores 47/100 on FoodScore, placing it in the 'Decent' category. While it offers some fiber, calcium, and iron, its classification as ultra-processed (NOVA 4) and high sodium content are significant factors. It can be part of a balanced diet when consumed in moderation and paired with more nutrient-dense foods.
How does NABISCO RITZ CRACKERS WHOLE WHEAT compare to other crackers?
Compared to plain whole-grain crackers like Triscuit, NABISCO RITZ CRACKERS WHOLE WHEAT may have a similar fiber content but often contains more added sugars and fats, and is classified as ultra-processed. Triscuit crackers typically have a simpler ingredient list, often just whole grain wheat, oil, and salt, which generally results in a higher FoodScore due to less processing and fewer additives.
What is 'partially hydrogenated cottonseed oil' and should I be concerned?
Partially hydrogenated cottonseed oil is a source of trans fats, which are generally considered detrimental to heart health. While the label states 0g trans fat per 100g, this means the amount is below the legal threshold for declaration. For optimal health, it's advisable to limit consumption of products containing partially hydrogenated oils.
What is a reasonable portion size for these crackers?
A standard serving size for NABISCO RITZ CRACKERS WHOLE WHEAT is 5 crackers (15g). This provides a small amount of calories and nutrients. To manage sodium intake and overall calorie consumption, it's recommended to adhere to this portion size and consider what you pair them with to create a more balanced snack.
Can these crackers be part of a weight management plan?
Yes, these crackers can be included in a weight management plan, but portion control is key. At 466.67 calories per 100g, they are calorie-dense. Pairing a small portion (5 crackers) with high-volume, low-calorie foods like vegetables or lean protein can help you feel full without consuming excessive calories.