WHEAT THINS Original receives a FoodScore of 29/100 (Avoid), primarily due to its **ultra-processed nature** and **significant added sugar content**.
WHEAT THINS Original scores 29/100, indicating it is an 'Avoid' choice based on USDA and NIH guidelines.
The product contains 11.29g of added sugar per 100g, contributing to a -13 penalty in its FoodScore.
As a NOVA class 4 food, it is ultra-processed, incurring a -10 penalty.
It provides 2.81mg of iron (16% DV) per 100g, a notable micronutrient contribution.
Consider portion control, as a 16-piece serving contains 5g of added sugar and 200mg of sodium.
Scores -22 points above the snack category average (51/100 across 54 foods).
Fiber
0g
0% of Daily Value
Protein
6.45g
13% of Daily Value
Added sugar
11.29g
23% of Daily Value
Sodium
645.16mg
28% of Daily Value
+
What it brings to the table
Protein (6.5g)+2
Micronutrients (Iron)+2
−
What holds it back
Added sugar (11.3g)-13
Sodium (645.2mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 29
WHEAT THINS Original earned a FoodScore of 29 out of 100, placing it in the 'Avoid' category. This score is largely influenced by its classification as a NOVA class 4 ultra-processed food, which incurs a significant 10-point penalty. A major detractor is the added sugar content, with 11.29g per 100g, leading to a 13-point deduction. Ingredients like sugar, malt syrup, and refiner's syrup contribute to this. The sodium content, at 645.16mg per 100g, also results in a 2-point penalty. While the product is made with whole grain wheat flour, the overall formulation includes several refined ingredients and processing steps that diminish its nutritional value compared to a whole-food snack alternative. On the positive side, WHEAT THINS receives minor bonuses for its protein content (6.45g per 100g) and its iron contribution (2.81mg per 100g, 16% DV).
Health benefits
What the nutrients in wheat thins original actually do for you, grounded in established dietary science.
Source of Iron
WHEAT THINS Original provides 2.81mg of iron per 100g, which is 16% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various cellular functions. While not a primary source, this contribution can help individuals meet their daily iron needs, especially when consumed as part of a varied diet. For those looking to increase their iron intake, WHEAT THINS can be a convenient option, though pairing it with vitamin C-rich foods could enhance iron absorption.
Convenient Whole Grain Component
The primary ingredient in WHEAT THINS Original is whole grain wheat flour, which contributes to its fiber content, though the total fiber per 100g is 0g. While the processing reduces some of the benefits typically associated with whole grains, it still offers a convenient way to include a whole grain component in a snack. For individuals seeking easy-to-eat options that contain whole grains, this product can serve that purpose, especially when paired with other nutrient-dense foods to balance the overall nutritional profile.
Energy Source for Quick Fuel
With 451.61 calories per 100g, WHEAT THINS Original offers a concentrated source of energy. This can be beneficial for individuals needing quick fuel, such as before or after light physical activity, or as part of a larger meal for those with higher energy requirements. The combination of carbohydrates from whole grain wheat flour and fats from canola oil provides a sustained release of energy, making it a practical option for a quick energy boost during busy schedules.
WHEAT THINS Original receives a FoodScore of 29/100 (Avoid), primarily due to its ultra-processed nature and significant added sugar content.
How to eat it
WHEAT THINS Original are commonly consumed as a standalone snack, often in larger portions, or paired with dips and cheeses. Their crispy texture makes them a popular choice for casual snacking. Be mindful of the serving size, as it's easy to overconsume due to their palatability and small individual piece size.
Pair WHEAT THINS with protein-rich foods like hummus, nut butter, or cheese to increase satiety and balance the snack's nutritional impact.
Measure out a single serving (16 pieces) to help control calorie and sodium intake, preventing unintentional overconsumption.
Consider using WHEAT THINS as a base for mini open-faced sandwiches with lean protein and vegetables to add more nutrients and fiber.
For a lower-sodium and lower-added sugar snack, opt for plain whole-grain crackers or air-popped popcorn instead.
Things to keep in mind
WHEAT THINS Original contains several ingredients that warrant consideration. The presence of BHT added to packaging material is a preservative used to maintain freshness, though its long-term health effects are a subject of ongoing research. Individuals with sensitivities to food additives may wish to monitor their intake. The product contains wheat and barley (from malt syrup), making it unsuitable for individuals with celiac disease or gluten sensitivity. While not a common allergen, cornstarch is also present. The added sugar and sodium content are relatively high, which could be a concern for individuals managing blood sugar levels or blood pressure. Always check the ingredient list if you have specific dietary restrictions or allergies.
WHEAT THINS Original scores 29/100 on FoodScore, placing it in the 'Avoid' category. While it contains whole grain wheat flour, it is classified as an ultra-processed food and contains significant amounts of added sugar and sodium. It is not considered a healthy everyday snack option.
How does WHEAT THINS Original compare to other crackers?
Compared to some other crackers like Triscuits, WHEAT THINS Original has a higher added sugar content (11.29g vs. 0g per 100g for Triscuits Original). Both are ultra-processed and contain notable amounts of sodium. For a more nutrient-dense option, consider plain whole-grain crackers with minimal ingredients.
What is 'refiner's syrup' in WHEAT THINS?
Refiner's syrup is a type of sugar syrup, similar to molasses, that is a byproduct of sugar refining. Its inclusion in WHEAT THINS contributes to the overall added sugar content of the product. It primarily serves as a sweetener and contributes to the flavor profile.
What is a reasonable portion size for WHEAT THINS Original?
The declared serving size for WHEAT THINS Original is 16 pieces (31g). This portion provides approximately 140 calories, 5g of added sugar, and 200mg of sodium. Sticking to this measured portion can help manage calorie and nutrient intake, especially for those monitoring added sugars and sodium.
Can WHEAT THINS be part of a balanced diet?
While WHEAT THINS Original is an ultra-processed food with high added sugar and sodium, it can be consumed occasionally as part of a balanced diet that is otherwise rich in whole, unprocessed foods. Moderation and portion control are key to minimizing its impact on overall nutritional goals.