MARY'S GONE CRACKERS Original scores 29/100 (Avoid) due to its classification as an ultra-processed food and its notable saturated fat content.
MARY'S GONE CRACKERS Original receives a FoodScore of 29/100.
This snack provides 6.7g of fiber per 100g, contributing to daily intake.
A significant concern is the 11.67g of saturated fat per 100g.
As a NOVA 4 ultra-processed food, it differs from whole-food snack alternatives.
Portion control is key, as 24 pieces constitute a single serving.
Scores -20 points above the snack category average (49/100 across 108 foods).
Fiber
6.7g
24% of Daily Value
Protein
3.33g
7% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
666.67mg
29% of Daily Value
+
What it brings to the table
Fiber (6.7g)+8
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (11.7g)-15
Sodium (666.7mg)-3
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 29
MARY'S GONE CRACKERS Original receives a FoodScore of 29 out of 100, placing it in the 'Avoid' category. This score is primarily driven by its classification as a NOVA 4 ultra-processed food, which incurs a significant penalty of 10 points. The product also contains 11.67g of saturated fat per 100g, leading to a 15-point deduction. Additionally, its sodium content of 666.67mg per 100g results in a 3-point penalty. The presence of palm fruit oil and coconut oil, both sources of saturated fat, contributes to this. On the positive side, the product gains 8 points for its fiber content of 6.7g per 100g and 2 points for providing 2.4mg of iron (13% DV). Despite some beneficial ingredients like whole grain quinoa flakes and chia seeds, the overall processing and fat profile of MARY'S GONE CRACKERS make it a less optimal choice compared to a whole-food snack alternative.
Health benefits
What the nutrients in mary's gone crackers original actually do for you, grounded in established dietary science.
Source of Dietary Fiber
MARY'S GONE CRACKERS Original provides 6.7g of fiber per 100g. Dietary fiber is important for digestive health and can contribute to feelings of fullness. Including fiber-rich foods in the diet supports regular bowel movements and can help manage blood sugar levels. This product can contribute to your daily fiber intake, which is often below recommended levels for many Americans.
Contribution to Iron Intake
This product offers 2.4mg of iron per 100g, which is 13% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and energy production. While not a primary source, MARY'S GONE CRACKERS can contribute to meeting daily iron requirements, particularly for individuals who may need to increase their intake.
Gluten-Free Snack Option
MARY'S GONE CRACKERS Original is formulated with a gluten-free blend of flours, including brown rice flour, sorghum flour, and quinoa flakes. This makes it a suitable snack choice for individuals following a gluten-free diet due to celiac disease or gluten sensitivity. It offers a convenient option for those avoiding gluten while seeking a cracker-like texture.
MARY'S GONE CRACKERS Original scores 29/100 (Avoid) due to its classification as an ultra-processed food and its notable saturated fat content.
How to eat it
MARY'S GONE CRACKERS Original is typically consumed as a snack or accompaniment to meals. A common portion is 24 pieces, which can be eaten plain or with various toppings. It's often used as a base for spreads or cheeses.
To enhance the nutritional profile, pair these crackers with protein-rich toppings like hummus, nut butter, or a slice of avocado.
Be mindful of the serving size (24 pieces) to manage intake of saturated fat and sodium.
Consider using these crackers as a base for a small, balanced snack rather than a standalone item to add more whole foods.
Store in an airtight container after opening to maintain crispness and prevent staleness.
Things to keep in mind
Individuals with sensitivities to specific ingredients should review the label carefully. The product contains coconut flour and coconut oil, which are derived from tree nuts, though coconut is often tolerated by those with tree nut allergies. The presence of baking powder containing sodium acid pyrophosphate and monocalcium phosphate may be a consideration for those sensitive to phosphates. While the product is gluten-free, it is an ultra-processed food (NOVA 4), meaning it has undergone significant industrial processing. This may be a factor for consumers aiming to reduce their intake of highly processed foods.
MARY'S GONE CRACKERS Original receives a FoodScore of 29/100, placing it in the 'Avoid' category. While it offers fiber and iron, its classification as an ultra-processed food and its saturated fat content contribute to a lower score. It is not considered a primary source of health-promoting nutrients.
How does MARY'S GONE CRACKERS Original compare to other crackers?
Compared to many plain, whole-grain crackers like Triscuit Original, MARY'S GONE CRACKERS Original has a similar fiber content but a higher amount of saturated fat. Its ultra-processed nature also distinguishes it from less processed cracker options. Consumers should compare specific nutrient profiles when choosing.
What is 'coconut palm sugar' and is it better than regular sugar?
Coconut palm sugar is a sweetener derived from the sap of the coconut palm flower. While it may contain trace minerals, nutritionally it is very similar to regular table sugar. It is still an added sugar and should be consumed in moderation as part of a balanced diet.
What is a reasonable portion size for MARY'S GONE CRACKERS Original?
The declared serving size is 24 pieces. Adhering to this portion helps manage your intake of calories, sodium, and saturated fat. Consuming significantly more than the recommended serving size would increase these amounts proportionally.
Are MARY'S GONE CRACKERS Original suitable for a vegan diet?
Yes, MARY'S GONE CRACKERS Original is suitable for a vegan diet. All ingredients listed, such as brown rice flour, palm fruit oil, and chia seeds, are plant-based. The product does not contain any animal-derived ingredients.