RITZ CRACKERS 1X13.7 OZ scores 32/100 (Poor) due to its **ultra-processed** nature and significant sodium content. While RITZ crackers offer some iron, their overall nutritional profile is limited.
Nutrition data (per 100 g)
Source: USDA FoodData Central (FDC #1461007).
RITZ CRACKERS 1X13.7 OZ contains 500 kcal per 100 g.
RITZ CRACKERS 1X13.7 OZ contains 6.3 g of protein per 100 g.
RITZ CRACKERS 1X13.7 OZ contains 28.1 g of total fat per 100 g (6.3 g saturated).
RITZ CRACKERS 1X13.7 OZ contains 0 g of added sugar per 100 g.
RITZ CRACKERS 1X13.7 OZ provides 656 mg of sodium per 100 g.
RITZ CRACKERS 1X13.7 OZ provides 125 mg of calcium per 100 g.
RITZ CRACKERS 1X13.7 OZ provides 62 mg of potassium per 100 g.
RITZ CRACKERS 1X13.7 OZ scores 32/100 on FoodScore (poor).
RITZ CRACKERS 1X13.7 OZ is classified as NOVA 4 (ultra-processed food).
FoodScore: 32/100 (Poor) for RITZ CRACKERS 1X13.7 OZ.
Contains 656.25mg sodium per 100g, contributing to a significant penalty.
Classified as NOVA 4, indicating it is an ultra-processed food.
Provides 3.12mg iron per 100g, accounting for 17% Daily Value.
Best consumed in moderation as part of a varied diet.
Scores -9 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 (Iron)+2
−
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 32
RITZ CRACKERS 1X13.7 OZ received a FoodScore of 32/100, primarily driven by its classification as a NOVA 4ultra-processed food, which incurs a substantial penalty of 10 points. The product's sodium content at 656.25mg per 100g also significantly impacts its score, leading to a 3-point penalty. Furthermore, the presence of 6.25g of saturated fat per 100g results in a 6-point deduction. The formulation includes ingredients like canola oil and palm oil, contributing to its fat profile, and high fructose corn syrup, though the product declares 0g of added sugar per 100g. On the positive side, the product gains 2 points for its protein content of 6.25g per 100g and another 2 points for its iron content, providing 17% of the Daily Value. Compared to a whole-food snack alternative, RITZ crackers offer fewer beneficial nutrients and a higher degree of processing.
Health benefits
What the nutrients in ritz crackers 1x13.7 oz actually do for you, grounded in established dietary science.
Source of Iron
RITZ CRACKERS provide iron, an essential mineral for oxygen transport and energy metabolism. With 3.12mg of iron per 100g, this product contributes 17% of the Daily Value. Including iron-rich foods in the diet supports healthy red blood cell formation and can help prevent iron deficiency, which is particularly important for individuals with higher iron needs, such as menstruating women.
Convenient Snack Option
As a pre-packaged snack, RITZ crackers offer convenience for on-the-go consumption or quick meal additions. Their shelf-stable nature makes them easy to store and transport, providing a readily available option when time is limited. This can be useful for managing hunger between meals, though portion control is important given the overall nutritional profile.
Calcium Contribution
This product contributes to calcium intake, providing 125mg per 100g, which is 10% of the Daily Value. Calcium is crucial for maintaining strong bones and teeth, as well as for muscle function and nerve transmission. While not a primary source, this contribution can be a small part of meeting daily calcium requirements, especially when paired with other calcium-rich foods.
RITZ CRACKERS 1X13.7 OZ scores 32/100 (Poor) due to its ultra-processed nature and significant sodium content. While RITZ crackers offer some iron, their overall nutritional profile is limited.
How to eat it
RITZ CRACKERS are commonly consumed as a snack, often paired with cheese, spreads, or dips. A typical serving size is 5 crackers (16g). Due to their moderate calorie density and sodium content, mindful portioning is key to integrating them into a balanced diet.
Pair RITZ crackers with nutrient-dense toppings like avocado, hummus, or a slice of lean protein to enhance satiety and nutritional value.
Measure out a serving of 5 crackers to help manage calorie and sodium intake, rather than eating directly from the box.
Consider using them as a base for small appetizers with vegetables to increase fiber and vitamin intake.
For a lower-sodium alternative, explore whole-grain crackers with fewer processed ingredients.
Store in an airtight container to maintain freshness and prevent spoilage, ensuring the crackers remain crisp.
Things to keep in mind
RITZ CRACKERS contain wheat and soy as declared allergens, which is important for individuals with sensitivities to these ingredients. The product is also classified as ultra-processed (NOVA 4), meaning it has undergone significant industrial processing and contains ingredients like high fructose corn syrup and soy lecithin. While these ingredients are generally recognized as safe, a diet high in ultra-processed foods is associated with lower overall dietary quality. Individuals monitoring their sodium intake should be aware of the 656.25mg per 100g, which can contribute significantly to daily limits.
RITZ CRACKERS 1X13.7 OZ received a FoodScore of 32/100 (Poor). While it provides some iron and calcium, its classification as an ultra-processed food and its sodium content are significant factors. It is best considered an occasional snack rather than a staple for a healthy diet.
How does RITZ compare to other snack crackers?
Compared to some whole-grain crackers like Triscuit, RITZ crackers typically have a higher sodium content and are made with refined flour. Triscuit crackers, for example, often feature whole grain wheat as the primary ingredient, offering more dietary fiber. The nutritional profile can vary significantly across different cracker brands.
What is 'unbleached enriched flour' in RITZ crackers?
Unbleached enriched flour is 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 the bran and germ have been removed, reducing its fiber content compared to whole wheat flour.
What is a reasonable portion size for RITZ crackers?
A reasonable portion size for RITZ crackers is typically 5 crackers (16g). This serving size helps to moderate calorie and sodium intake. Consuming larger portions regularly could contribute to exceeding daily recommended limits for sodium and saturated fat.
Are RITZ crackers suitable for a low-sodium diet?
No, RITZ CRACKERS are not suitable for a low-sodium diet. They contain 656.25mg of sodium per 100g, which is a significant amount. Individuals on a low-sodium diet should seek out crackers specifically labeled as 'low sodium' or 'no salt added' to manage their intake effectively.
Do RITZ crackers contain trans fat?
According to the nutrition information, RITZ CRACKERS 1X13.7 OZ contains 0g of trans fat per 100g. This aligns with current dietary guidelines that recommend minimizing trans fat intake for cardiovascular health.