Whole Wheat Low-Salt Crackers: Nutritional Breakdown
Whole wheat low-salt crackers offer a nutritious and flavorful snack that pairs well with various dips, cheeses, and spreads. With a crunchy texture and a slightly nutty flavor, they can also be enjoyed on their own for a satisfying snack. Below is a detailed nutritional profile of these crackers:
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 443 kcal |
| Protein | 8.8 g |
| Fat | 17.2 g |
| Saturated Fats | 3.39 g |
| Carbohydrates | 68.6 g |
| Fiber | 10.5 g |
| Sugar | 0.37 g |
| Calcium | 50 mg |
| Iron | 3.08 mg |
| Magnesium | 99 mg |
| Phosphorus | 295 mg |
| Potassium | 297 mg |
| Sodium | 186 mg |
| Zinc | 2.15 mg |
| Copper | 444 mcg |
| Manganese | 2.25 mg |
| Selenium | 14.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.201 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 4.519 mg |
| Vitamin B6 | 0.183 mg |
| Folate | 28 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.86 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
These whole wheat low-salt crackers are rich in fiber, with 10.5g per 100g serving, making them a great choice for digestive health. The high magnesium content (99mg) also contributes to the maintenance of muscle and nerve function. For those looking to improve their overall nutrition, these crackers provide a good source of iron, which is essential for oxygen transport, and phosphorus, which is key to healthy bones and teeth.
The protein content of 8.8g makes them a more substantial snack compared to many other crackers, providing a balanced mix of energy and nutrients. Moreover, they are low in sugar (just 0.37g) and contain minimal saturated fats, making them a heart-friendly snack option.
While these crackers are naturally low in sodium, they still provide a reasonable amount of potassium (297mg), a mineral that supports heart health. Copper and zinc are also present, essential for immune function and overall well-being.
Dietary Considerations
These whole wheat low-salt crackers are a great option for a variety of dietary preferences. They are vegetarian and vegan-friendly, with no added dairy or animal-based ingredients. The high fiber content makes them suitable for individuals looking to increase their daily fiber intake, especially those following a plant-based diet. The low sodium level is ideal for those monitoring their salt intake or looking for heart-healthy snack options.
While gluten-free individuals should avoid these crackers due to their whole wheat content, they are a fantastic choice for those following a whole grain diet, providing complex carbohydrates and a variety of essential minerals.
Conclusion
Whole wheat low-salt crackers are a convenient, nutrient-dense snack, offering an excellent balance of protein, fiber, and healthy fats. They are particularly well-suited to those seeking heart-healthy options or those trying to incorporate more whole grains into their diet. Their minimal sugar and salt content make them a guilt-free choice for any time of day.
Whether you enjoy them as a quick snack, a dipper for spreads, or as part of a larger meal, these crackers are both nutritious and versatile.
