PEPPERIDGE FARM COOKIES GRAHAM VANILLA receives a FoodScore of 14/100 (Avoid), primarily due to its **high added sugar content** and ultra-processed nature.
This product scores 14/100, placing it in the 'Avoid' category.
A serving contains 21g of added sugar per 100g, a significant contributor to its low score.
With 3.3g of fiber per 100g, it offers a small amount of dietary fiber.
As a NOVA class 4 food, it is considered ultra-processed.
Consider this product for occasional consumption in small portions.
Scores -1 points above the sweet category average (15/100 across 1084 foods).
Fiber
3.3g
12% of Daily Value
Protein
6.67g
13% of Daily Value
Added sugar
21g
42% of Daily Value
Sodium
416.67mg
18% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Protein (6.7g)+2
Micronutrients (Iron)+2
−
What holds it back
Added sugar (21g)-25
Saturated fat (5g)-4
Sodium (416.7mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 14
PEPPERIDGE FARM COOKIES GRAHAM VANILLA receives a FoodScore of 14 out of 100, indicating it is an item to avoid for regular consumption. The primary factor driving this low score is the high amount of added sugar, at 21g per 100g, which incurs a substantial penalty. The product also contains 5g of saturated fat per 100g, contributing to a moderate penalty. As a NOVA class 4 food, it is categorized as ultra-processed, resulting in a significant deduction. Ingredients like corn syrup and brown sugar contribute to the overall sugar load. While it does receive minor bonuses for its 3.3g of fiber and 6.7g of protein per 100g, and a small amount of iron (27% DV), these are not sufficient to offset the penalties. The presence of canola and/or sunflower oil, along with palm kernel oil and palm oil, also contributes to a penalty for concentrated ultra-processed fat. Compared to a generic graham cracker, this PEPPERIDGE FARM product has a similar nutritional profile, with comparable levels of added sugar and fat.
Health benefits
What the nutrients in pepperidge farm cookies graham vanilla actually do for you, grounded in established dietary science.
Source of Iron
This product provides a notable amount of iron, with 4.8mg per 100g, contributing 27% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy production in the body. While not a primary source, it can contribute to daily iron intake, especially for individuals who may have difficulty meeting their needs through other foods. However, it's important to consider the overall nutritional profile when relying on processed foods for micronutrients.
Contains Dietary Fiber
PEPPERIDGE FARM COOKIES GRAHAM VANILLA contains 3.3g of fiber per 100g. Dietary fiber is important for digestive health and can contribute to feelings of fullness. While this amount is not exceptionally high, it does offer a small contribution to daily fiber intake, which is often below recommended levels in the average American diet. Including fiber-rich foods is a key aspect of a balanced eating pattern.
Provides Some Protein
With 6.67g of protein per 100g, this product offers a modest amount of this macronutrient. Protein is crucial for muscle repair and growth, and various bodily functions. While not a high-protein food, it can contribute to your overall protein intake when consumed as part of a larger meal or snack. For optimal protein intake, prioritize lean meats, legumes, and dairy.
PEPPERIDGE FARM COOKIES GRAHAM VANILLA receives a FoodScore of 14/100 (Avoid), primarily due to its high added sugar content and ultra-processed nature.
How to eat it
Graham crackers are commonly consumed as a snack, often paired with milk or used as a base for desserts like s'mores or pie crusts. A typical serving size is 35 pieces (30g), which is a relatively small portion. Due to its nutritional profile, it's best viewed as an occasional treat.
To enhance the nutritional value, pair a small portion of these crackers with fresh fruit like berries or apple slices, or a source of protein such as plain Greek yogurt.
Be mindful of portion sizes; the recommended serving is 35 pieces (30g), which helps manage the intake of added sugars and calories.
Consider using these crackers as an occasional ingredient in homemade desserts, where you can control other components like additional sugar and fat.
For a more nutrient-dense snack, swap these for whole-grain crackers with cheese or hummus, which offer more fiber and protein with less added sugar.
Things to keep in mind
This product contains wheat, milk, and soy, which are common allergens. Individuals with sensitivities or allergies to these ingredients should avoid consumption. The presence of multiple forms of sugar, including sugar, brown sugar, and corn syrup, contributes to a high added sugar content, which may be a concern for individuals managing blood sugar levels or those aiming to reduce their overall sugar intake. The use of palm kernel oil and palm oil, along with canola and/or sunflower oil, indicates a blend of fats, some of which are higher in saturated fat. As an ultra-processed food, it is formulated with various ingredients to enhance palatability and shelf life.
Is PEPPERIDGE FARM COOKIES GRAHAM VANILLA healthy?
Based on its FoodScore of 14/100, PEPPERIDGE FARM COOKIES GRAHAM VANILLA is not considered a healthy choice for regular consumption. It is high in added sugars (21g per 100g) and categorized as ultra-processed (NOVA class 4). While it offers some iron and fiber, these benefits are outweighed by its less favorable nutritional aspects.
How does PEPPERIDGE FARM compare to other graham crackers?
Compared to a generic unbranded graham cracker, PEPPERIDGE FARM COOKIES GRAHAM VANILLA has a similar nutritional profile, particularly in terms of added sugar and fat content. For example, brands like Honey Maid Graham Crackers also feature significant added sugars and are considered ultra-processed. Always check the nutrition facts panel for specific comparisons.
What is 'enriched wheat flour' in this product?
Enriched wheat flour is refined wheat flour that has had certain B vitamins (niacin, thiamine mononitrate, riboflavin, folic acid) and iron added back after processing. While it restores some nutrients, it is still a refined grain, meaning it lacks the fiber and other nutrients found in whole wheat flour.
What is a reasonable portion size for these cookies?
A reasonable portion size is 35 pieces (30g), which contains approximately 140 calories, 6.3g of total fat, and 6.3g of added sugar. Sticking to this portion helps manage your intake of calories and added sugars. For a balanced snack, consider pairing it with a nutrient-dense food.
Can children eat PEPPERIDGE FARM COOKIES GRAHAM VANILLA?
Children can consume these cookies in moderation as an occasional treat. However, due to the high added sugar content, it's important to limit frequency and portion sizes to avoid excessive sugar intake, which can contribute to dental issues and an unbalanced diet. Prioritize whole, unprocessed foods for children's regular diets.