TRADER JOE'S Sourdough Toasts receive a FoodScore of 45/100 (Decent). While providing some protein and micronutrients, the **high saturated fat content** is a primary factor influencing its score.
FoodScore: 45/100 (Decent), indicating it's a moderately processed snack.
Contains 16.7g of protein per 100g, contributing to satiety.
High in saturated fat at 16.7g per 100g, a significant penalty.
Higher in sodium (933.33mg/100g) compared to a whole-food snack.
Best enjoyed in moderation due to its caloric and fat density.
Scores +4 points above the snack category average (41/100 across 2903 foods).
Fiber
3.3g
12% of Daily Value
Protein
16.7g
33% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
933.33mg
41% of Daily Value
+
What it brings to the table
Fiber (3.3g)+3
Protein (16.7g)+10
Micronutrients (Calcium, Iron, Vitamin A)+6
−
What holds it back
Saturated fat (16.7g)-15
Sodium (933.3mg)-4
Processed (NOVA 3)-5
Why it scores 45
TRADER JOE'S Sourdough Toasts earned a FoodScore of 45 out of 100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and areas of concern. On the positive side, the product receives bonuses for its protein content, providing 16.7g per 100g, and for micronutrients like calcium (26% DV), iron (20% DV), and Vitamin A (111% DV). However, several factors contribute to penalties. The most significant deduction comes from its high saturated fat content, which is 16.7g per 100g. Additionally, the sodium level at 933.33mg per 100g incurs a penalty. As a NOVA class 3 food, it is considered processed, which also contributes to a score reduction. Compared to a whole-food snack alternative, this product contains more sodium and saturated fat, primarily due to ingredients like three cheese blend and butter. Despite containing 0g of added sugar, the overall nutritional profile positions it as a snack to be consumed mindfully.
Health benefits
What the nutrients in trader joe's sourdough toasts actually do for you, grounded in established dietary science.
Source of Protein
TRADER JOE'S Sourdough Toasts provide 16.7g of protein per 100g, which can contribute to feelings of fullness and satiety. Protein is an essential macronutrient involved in muscle repair, enzyme production, and overall body function. Including protein in snacks can help manage hunger between meals and support a balanced diet. While this product is not a primary protein source, it offers a notable amount for a snack item.
Contains Essential Micronutrients
This product offers a good source of several micronutrients. Per 100g, it provides 26% DV for calcium, 20% DV for iron, and an impressive 111% DV for Vitamin A. Calcium is crucial for bone health, while iron is vital for oxygen transport in the blood. Vitamin A supports vision and immune function. These contributions come from ingredients such as the three cheese blend and tomato paste, adding nutritional value beyond just macronutrients.
No Added Sugars
One positive aspect of TRADER JOE'S Sourdough Toasts is the absence of added sugars. This aligns with dietary recommendations to limit intake of added sugars, which can contribute to excess calorie consumption without providing significant nutritional benefits. Choosing snacks without added sugars can help in maintaining stable blood sugar levels and supporting overall metabolic health, especially when compared to many other processed snack options.
TRADER JOE'S Sourdough Toasts receive a FoodScore of 45/100 (Decent). While providing some protein and micronutrients, the high saturated fat content is a primary factor influencing its score.
How to eat it
TRADER JOE'S Sourdough Toasts are typically enjoyed as a crunchy snack or appetizer. They are often paired with dips, spreads, or used as a base for small toppings. A common portion size is around 7 crackers, which is less than the 100g analyzed here.
Pair with vegetable-based dips like hummus or baba ghanoush to add fiber and additional micronutrients.
Use as a base for a small portion of lean protein, such as a slice of turkey or a hard-boiled egg, to enhance satiety and balance the macronutrient profile.
Be mindful of portion sizes; the caloric density means that even a few extra toasts can add significant calories and saturated fat.
Consider alternating with whole-food snacks like fresh fruit, nuts, or vegetable sticks to diversify nutrient intake.
Things to keep in mind
Consumers should be aware of the high sodium content (933.33mg per 100g) in TRADER JOE'S Sourdough Toasts, which could be a concern for individuals monitoring their sodium intake, such as those with hypertension. The product also contains a significant amount of saturated fat (16.7g per 100g), primarily from the three cheese blend and butter, which should be considered in the context of overall dietary fat intake. Allergens declared on the label include wheat and milk, making it unsuitable for individuals with celiac disease, gluten sensitivity, or dairy allergies. While there are no artificial sweeteners or colors, the processed nature (NOVA 3) suggests it should not be a dietary staple.
TRADER JOE'S Sourdough Toasts have a FoodScore of 45/100, indicating they are a decent choice but not a nutritional powerhouse. They offer some protein and micronutrients like calcium and Vitamin A, but are high in saturated fat and sodium. It's best consumed in moderation as part of a balanced diet.
How does TRADER JOE'S Sourdough Toasts compare to other crackers?
Compared to a plain whole-grain cracker like Triscuits, TRADER JOE'S Sourdough Toasts are generally higher in calories, total fat, and saturated fat due to the cheese and butter. However, they also offer more protein and Vitamin A. Triscuits typically have a simpler ingredient list and may be lower in sodium depending on the variety.
What is 'animal rennet' in the cheese blend?
Animal rennet is an enzyme derived from the stomach of ruminant animals, traditionally used in cheesemaking to coagulate milk. Its presence means the cheese in TRADER JOE'S Sourdough Toasts is not vegetarian-friendly. Many cheeses today use microbial rennet as an alternative.
What is a reasonable portion size for these toasts?
The suggested serving size is 7 crackers. This portion will provide fewer calories, fat, and sodium than the 100g values. Being mindful of this serving size helps manage intake of saturated fat and sodium, which are higher in this product.
Can I eat these if I'm trying to reduce my sodium intake?
With 933.33mg of sodium per 100g, TRADER JOE'S Sourdough Toasts are relatively high in sodium. If you are actively trying to reduce your sodium intake, it would be advisable to consume these sparingly or opt for lower-sodium snack alternatives. Always check the nutrition label for specific serving sizes.