RITZ CRACKERS SOUR CREAM AND ONION scores 43/100 (Poor) due to its **ultra-processed** nature and high sodium content. While it provides some iron and calcium, these are offset by its overall nutritional profile.
This RITZ product has a FoodScore of 43/100, indicating a poor nutritional profile.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
A serving contains 928.57mg of sodium per 100g, which is a significant amount.
Compared to generic dairy equivalents, this product offers less protein and fiber.
Consider this product for occasional consumption in small portions due to its sodium content.
Scores +10 points above the dairy category average (33/100 across 5088 foods).
Fiber
0g
0% of Daily Value
Protein
7.14g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
928.57mg
40% of Daily Value
+
What it brings to the table
Protein (7.1g)+3
Micronutrients (Calcium, Iron)+4
−
What holds it back
Sodium (928.6mg)-4
Ultra-processed (NOVA 4)-10
Why it scores 43
RITZ CRACKERS SOUR CREAM AND ONION receives a FoodScore of 43 out of 100, placing it in the 'Poor' category. This score is primarily driven by its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty. The product also contains a notable amount of sodium, at 928.57mg per 100g, contributing to a penalty in its score. While RITZ crackers do offer some beneficial micronutrients, specifically 11% DV for calcium and 18% DV for iron per 100g, these positive contributions are outweighed by other factors. The ingredient list includes unbleached enriched flour, canola oil, and high fructose corn syrup, indicating a formulation common in processed snack foods. Compared to a generic dairy equivalent, which often provides higher protein and lower sodium, this RITZ product falls short in several key nutritional areas, making it a less optimal choice for regular consumption.
Health benefits
What the nutrients in ritz crackers sour cream and onion 1x11.4 oz actually do for you, grounded in established dietary science.
Source of Iron
RITZ CRACKERS SOUR CREAM AND ONION provides 3.21mg of iron per 100g, contributing 18% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various metabolic processes. While not a primary source, it can contribute to daily iron intake, especially for individuals who may struggle to meet their needs through other foods. Including this product as part of a varied diet can help support overall iron status, though it should be balanced with more nutrient-dense iron sources.
Contribution to Calcium Intake
This product offers 142.86mg of calcium per 100g, providing 11% of the Daily Value. Calcium is vital for bone health and plays a role in muscle function and nerve transmission. While the amount is not exceptionally high, it can contribute to the daily calcium requirements, particularly if consumed with other calcium-rich foods. For individuals looking to increase their calcium intake, this product can be a minor component of a broader dietary strategy focused on dairy products, fortified foods, and leafy greens.
Energy Source for Quick Fuel
With 464.29 calories per 100g, RITZ CRACKERS SOUR CREAM AND ONION can serve as a quick energy source. The combination of carbohydrates and fats provides readily available fuel for the body. This can be useful in situations where immediate energy is needed, such as during prolonged physical activity or as a quick snack between meals. However, due to its ultra-processed nature and high sodium, it is best consumed in moderation and balanced with more nutrient-dense foods.
RITZ CRACKERS SOUR CREAM AND ONION scores 43/100 (Poor) due to its ultra-processed nature and high sodium content. While it provides some iron and calcium, these are offset by its overall nutritional profile.
How to eat it
RITZ CRACKERS SOUR CREAM AND ONION are typically consumed as a snack, often alongside dips or cheeses, or as a component of a party platter. A common serving size is 12 crackers (28g). Due to their savory flavor and crisp texture, they are a popular choice for casual snacking.
To improve the nutritional balance, pair RITZ crackers with fresh vegetables like cucumber slices or carrot sticks.
Consider using these crackers as a base for small portions of lean protein, such as a thin slice of turkey or a small amount of hummus, to add satiety and nutrients.
Be mindful of portion sizes; the recommended serving of 12 crackers can quickly add up in terms of sodium and calories. Use a small plate to help visualize your portion.
For a more nutrient-dense snack, consider swapping RITZ crackers for whole-grain crackers or vegetable sticks with dip.
Things to keep in mind
Consumers should be aware that RITZ CRACKERS SOUR CREAM AND ONION is an ultra-processed food, indicated by its NOVA class 4 rating. It contains a high amount of sodium, 928.57mg per 100g, which may be a concern for individuals monitoring their sodium intake due to blood pressure considerations. The ingredient list includes monosodium glutamate (MSG) and disodium inosinate and disodium guanylate, which are flavor enhancers that some individuals may prefer to limit. Allergens present include wheat, milk, and soy, as indicated by ingredients like unbleached enriched flour, skim milk, and soy lecithin. Individuals with sensitivities or allergies to these ingredients should avoid this product.
RITZ CRACKERS SOUR CREAM AND ONION scores 43/100 (Poor) on FoodScore. While it provides some iron and calcium, its ultra-processed nature and high sodium content mean it is not considered a healthy food for regular consumption. It is best enjoyed in moderation as an occasional snack.
How does RITZ CRACKERS SOUR CREAM AND ONION compare to other crackers?
Compared to some whole-grain crackers like Triscuit, RITZ CRACKERS SOUR CREAM AND ONION typically contains less fiber and often higher sodium. For instance, a plain Triscuit cracker usually offers more dietary fiber per serving. The choice depends on whether you prioritize whole grains and fiber over the specific flavor profile and texture of RITZ.
What is 'unbleached enriched flour' in the ingredient list?
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 these nutrients are restored, it is not a whole grain and lacks the fiber and other beneficial compounds found in whole wheat flour.
What is a reasonable portion size for these crackers?
The declared serving size is 12 crackers (28g). Adhering to this portion helps manage intake of calories and sodium. For a balanced snack, consider pairing this specific portion with nutrient-dense foods like vegetables or a small amount of lean protein to enhance satiety.
Can I eat RITZ CRACKERS SOUR CREAM AND ONION if I'm watching my sodium intake?
With 928.57mg of sodium per 100g, this product is high in sodium. If you are monitoring your sodium intake, it is advisable to consume these crackers very sparingly or choose lower-sodium alternatives. Always check the nutrition facts label to make informed decisions based on your dietary needs.