Ready & Packaged Foods
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Savory snack biscuit, often with olives or herbs
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
470
KCAL / 100G
Carbs
62g
· 54%
Protein
8g
· 7%
Fat
20g
· 39%
Fiber
3g
Vitamins
B1
0.12mg · 10% DV
B3
1.1mg · 7% DV
B2
0.08mg · 6% DV
Folate
20µg · 5% DV
Minerals
Sodium
800mg · 35% DV
Selenium
7µg · 13% DV
Iron
2mg · 11% DV
Phosphorus
70mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
6.5g
MONOUNSATURATED
8.5g
POLYUNSATURATED
3.5g
Omega 6:3 ratio 44:1
Above the ideal 4:1 (44:1).
It can be convenient occasionally, but because it is ultra-processed, it is better not to make it a daily staple. Pairing it with yogurt, milk, or nuts can make the snack more filling.
Because it provides easily digested carbohydrates, it is usually more useful before exercise for quick energy. After training, it is better combined with a protein source rather than eaten on its own.
Ultra-processed snacks are often easy to eat quickly and may be less satisfying than less processed options. On its own, it may not keep you full as long as a snack built around protein and fiber.
That pairing is common, but it can make mindless overeating easier because biscuits are easy to keep reaching for. Having it with sweet drinks can also raise total energy intake further.
It is fine once in a while, but fruit, yogurt, or less processed snacks are usually better regular choices. Making packaged sweet snacks a habit can shape stronger preferences for similar foods.
Once opened, keep it in an airtight container in a cool, dry place to help preserve its crisp texture. Exposure to moisture can make it soft and less appealing.
It can be frozen, but the texture may change after thawing and it may lose its crispness. In most cases, sealing it well and storing it dry works better than freezing.
Not necessarily, because crackers can also be highly processed and may bring their own drawbacks. It is better to compare ingredient lists, eating context, and portion size rather than judging by the name alone.
Eating it at night does not automatically cause weight gain on its own; overall intake and habits matter more. The main issue is that evening snacking can make it easier to eat more than intended.
People with coeliac disease, gluten allergy, or gluten sensitivity should avoid or be especially careful with it because it contains gluten. Those who struggle with portion control around packaged snacks may also want to be mindful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.