Crackers
Most crackers are a treat food but some are more treat-y than others. There are plenty of packaging claims you can safely ignore. "Baked not fried" refers to the fact that fried food has been soaking in fat. This doesn't necessarily mean there isn't plenty of fat added to a "baked" product. Check the fat column to be sure. "Cholesterol-free" is equally meaningless. Cholesterol is found in animal products which most crackers don't contain. Again refer to the fat (particularly saturated fat) column. Any talk of grains will be covered off in the fibre column. Organic or gluten-free is great if that's your priority but neither of those qualities mean the product is inherently healthier.
Focus on the facts on the back of the pack:
Less than 10g fat per 100g (and less than 2g saturated fat)
More than 5g fibre per 100g
Less than 6g sugar per 100g
Less than 800mg sodium per 100g
For most product categories you'd look for sodium content of less than 400g per 100g. Crackers are an inherently salty treat product so they get a bit of leeway.
Check out the ingredients which are listed in order of quantity. Some crackers are packed with nuts and seeds which can elevate the fat content to up to 60g per 100g. These clearly identifiable high nutrient ingredients mean the product is much better quality than an ultraprocessed alternative. But if you're aiming to reduce body fat they aren't a great choice. It's also important to consider choice of topping. There's a wide spectrum from salsa to hummus to cheese.
If you're enjoying crackers as an occasional treat then the numbers don't matter so much. But if they're part of your regular diet then it's worth being aware of what's in the cracker and where you might need to compensate in other areas of your diet.
Focus on the facts on the back of the pack:
Less than 10g fat per 100g (and less than 2g saturated fat)
More than 5g fibre per 100g
Less than 6g sugar per 100g
Less than 800mg sodium per 100g
For most product categories you'd look for sodium content of less than 400g per 100g. Crackers are an inherently salty treat product so they get a bit of leeway.
Check out the ingredients which are listed in order of quantity. Some crackers are packed with nuts and seeds which can elevate the fat content to up to 60g per 100g. These clearly identifiable high nutrient ingredients mean the product is much better quality than an ultraprocessed alternative. But if you're aiming to reduce body fat they aren't a great choice. It's also important to consider choice of topping. There's a wide spectrum from salsa to hummus to cheese.
If you're enjoying crackers as an occasional treat then the numbers don't matter so much. But if they're part of your regular diet then it's worth being aware of what's in the cracker and where you might need to compensate in other areas of your diet.