If you’re a fan of snacking on crackers, chances are you’ve come across Triscuits.
Triscuits are one of the most popular brands of crackers that were introduced in 1902. They are made from whole-grain wheat and typically come in a square shape with a woven texture.
They are available in a wide range of flavors such as original, reduced-fat, hint of salt, cheddar, roasted garlic, etc.
And while they are marketed as a delicious and crunchy snacks, are Triscuits healthy?
Short answer: Triscuits are healthy because they are made from whole grain wheat, contain no added sugar, have moderate protein and fiber content, and are packed with good fats. However, they contain moderate sodium levels, but are still better than many other available crackers or snacking options.
Read on to find out more about Triscuits, including their nutritional value, ingredients and more.
Also read: Are Animal Crackers Healthy? The Truth About Your Favorite Snack
Nutritional value of Triscuits
The nutritional value of Triscuits varies depending on the specific flavor.
In general, Triscuits are a moderate source of calories, low to moderate in sodium, and moderate to high in protein and fiber.
They also contain some minerals such as calcium, iron and potassium but in insignificant amounts.
A single serving of six crackers (28g) typically contains around 120 calories, including 3g of protein and fiber and no added sugar.
Triscuits also contain small amounts of fat(unsaturated), with around 3.5g per serving which can change depending on the flavor.
Here is the nutritional value of some of the popular flavors of Triscuits.
| Flavor | Calories | Carbs(g) | Sugar(g) | Protein(g) | Fiber(g) | Sodium(mg) |
|---|---|---|---|---|---|---|
| Original | 120 | 20 | 0 | 3 | 3 | 160 |
| Reduced fat | 110 | 21 | 0 | 3 | 4 | 150 |
| Hint of sea salt | 120 | 20 | 0 | 3 | 3 | 50 |
| Roasted garlic | 120 | 20 | 0 | 3 | 3 | 130 |
| Cheddar | 120 | 20 | 0 | 3 | 3 | 140 |
What are the ingredients in Triscuits?
The exact ingredients in Triscuits vary depending on the flavor.
However, Triscuits are made up of three main ingredients: whole grain wheat, vegetable oils like canola or Extra virgin olive oil and sea salt.
Depending on the flavor, Triscuits contain additional ingredients, such as rice starch, spices, onion powder, leek powder, garlic powder, paprika, dried pea protein, natural flavor, sugar etc., to enhance the taste and texture.
Here are the ingredients in some of the popular flavors of Triscuits.
| Triscuits Flavors | Ingredients |
|---|---|
| Original | Whole grain wheat, canola oil and sea salt. |
| Reduced fat | Whole grain wheat, canola oil and sea salt. |
| Cheddar | Whole grain wheat, canola oil, rice flour, cheddar cheese, sugar, parmesan cheese, natural flavor, cultured cream, onion powder, garlic powder, nonfat milk, butter powder, spice, distilled white vinegar powder, whey. |
| Hint of salt | Whole grain wheat, canola oil and sea salt. |
| Roasted garlic | Whole grain wheat, canola oil, maltodextrin, salt, garlic powder, natural flavor. |
5 Reasons Triscuits are healthy to eat
1. Made from whole-grain wheat
Unlike the majority of crackers available in the market that are made with enriched flour, Triscuits are made with whole grain wheat, which is a highly nutritious ingredient.
Whole grain wheat contains all three parts of the wheat kernel – the bran, germ, and endosperm making it a good source of protein, fiber, vitamins and minerals.
Studies have shown that whole grain consumption is associated with a lower risk of chronic diseases such as:
- Cardiovascular disease
- High blood pressure
- Inflammation
- Type 2 diabetes
Also read: Are Eggo Waffles Healthy? Here Is The Answer
2. Good source of fiber
Triscuits are a good source of fiber containing 3 to 4g per serving(28g), depending on the flavor.
According to American Heart Association, the daily recommended fiber intake is 25-30g for adults.
Consuming just one serving of Triscuits can help you get about 16% of the daily fiber needed.
If compared to other crackers brands such as Ritz, Pita, Animal crackers and Goldfish, Triscuits contain relatively high amounts of fiber.
Here is the table showing the fiber content of different flavors of Triscuits.
| Triscuits flavor | Fiber(g) |
|---|---|
| Original | 3 |
| Reduced fat | 4 |
| Hint of salt | 3 |
| Rosemary & olive oil | 3 |
| Sea salt & olive oil | 3 |
| Roasted tomato & olive oil | 3 |
| Cracked pepper & olive oil | 3 |
| Roasted garlic | 3 |
| Garden herb | 3 |
| Cheddar | 3 |
3. Good source of healthy fats
Triscuits are a good source of healthy fats such as monounsaturated and polyunsaturated. Thanks to the vegetable oils like canola and extra virgin olive oil.
A single serving(6 crackers) of Original Triscuits contains 3.5g of fat, and the good news is that none of this fat is saturated fat.
Being a good source of mono- and polyunsaturated fat, lack of cholesterol, and saturated fat, Triscuits become an excellent snack choice to keep your heart healthy.
4. No added sugar
Triscuits are free from added sugar, making them a healthy snack option.
They do not contain high fructose corn syrup, molasses, syrup, or any other type of added sugars commonly found in other available crackers such as wheat thins, ritz or animal crackers.
This makes Triscuits a great option for people who want to limit their sugar intake.
5. Good for diabetics
Triscuits are good for people with diabetes as they are made from whole-grain wheat and do not contain added sugar.
In addition, Triscuits are a good source of protein and fiber that helps to regulate blood sugar levels.
Despite this, people with diabetes need to consume Triscuits in moderation as they contain a moderate amount of calories and carbs that can affect blood sugar levels if consumed in excess.
But a small serving of Triscuits would not pose any harm.
Are there any downsides to Triscuits?
Triscuits are indeed a great snack option. However, there are two main downsides to consider:
1. Moderate in sodium
Some flavors of Triscuits are moderate in sodium containing around 160mg per serving.
As per American Heart Association, the daily recommended ideal limit for sodium intake is 1500mg. Consuming a single serving of Triscuits would exhaust your 11% of the daily sodium limit.
While this may not be concerning for everyone, it could be for those who already consume high-sodium foods in their diet or have high blood pressure.
However, Triscuits use sea salt, which is less processed and is considered healthier than table or regular salt.
Also, there is a low-sodium option available, such as the Hint of Salt flavor, which contains only 50mg of sodium.
Here is the table showing the sodium content of different flavors of Triscuits.
| Triscuits flavor | Sodium(mg) |
|---|---|
| Original | 160 |
| Reduced fat | 150 |
| Hint of salt | 50 |
| Rosemary & olive oil | 130 |
| Sea salt & olive oil | 130 |
| Roasted tomato & olive oil | 130 |
| Cracked pepper & olive oil | 140 |
| Roasted garlic | 130 |
| Garden herb | 115 |
| Cheddar | 140 |
2. Minimally processed
While Triscuits are made from whole grain wheat, they are still considered processed food due to the added ingredients like vegetable oil and sea salt.
However, Triscuits are not as bad as other heavily processed foods such as potato chips, sodas, wafers, muffins or twinkies.
Also read: Are Terra Chips Healthy? Truth About These Vegetable Chips
Are Triscuits good for weight loss?
Triscuits are good for weight loss as they are made from whole grain wheat, have no added sugar and are good in protein and fiber, which help with satiety in a weight loss diet.
However, at the same time, they are moderate in calories(due to added vegetable oils) and carbs providing 20 calories and 3g of carbs per cracker.
If eaten excessively, they might hinder your weight loss efforts.
Note that weight loss doesn’t depend on one food but on overall diet and lifestyle.
Are Triscuits gluten-free?
Triscuits are primarily made with whole-grain wheat, which means they are not gluten-free.
Also, currently, there are no known Triscuit flavors or varieties that are made without gluten-containing ingredients.
Are Triscuits vegan?
Some flavors of Triscuits are vegan, while others are not.
Triscuits flavors that are vegan include:
- Original
- Reduces salt
- Hint of salt
- Roasted garlic
- Garden herb
- Rosemary & olive oil
- Sea salt & olive oil
- Fire roasted tomato & olive oil
- Cracked pepper & olive oil
Triscuit flavors that are not vegan include:
- Rosemary & jalapeno
- Cheddar
- Tzatziki
- Four cheese & herb
- Romano cheese & honey
Are Triscuits better than wheat thins?
Triscuits are better than wheat thins because they are lower in calories and sodium while higher in protein and fiber. Also, Triscuits do not contain added sugar, whereas wheat thins do (4g per serving).
In terms of ingredients, both crackers contain whole wheat grain and canola oil. However, Triscuits use sea salt(less processed), while wheat thins use table salt.
Furthermore, wheat thins contain additional ingredients such as sugar, malt syrup, and refiner syrup, which only add to the sugar content and provide no nutritional value.
So when it comes to choosing one between Triscuits and wheat thins, Triscuits are always a healthier and better option.
Here is the table showing the nutritional comparison of the Original flavor of both crackers.
| Nutrients | Triscuits(28g) | Wheat thins(31g) |
|---|---|---|
| Calories | 120 | 140 |
| Carbohydrates(g) | 20 | 22 |
| Sugar(g) | 0 | 5 |
| Protein(g) | 3 | 2 |
| Fiber(g) | 3 | 3 |
| Sodium(mg) | 160 | 200 |
| Iron(mg) | 1.4 | 0.9 |
Final words
Triscuits are a healthy option for anyone looking for a nutritious and satisfying snack. There are various reason for this such as:
- They are primarily made from whole wheat grain.
- They are good source of protein and fiber.
- They are good source of healthy fats.
- They have no sugar.
- They are free from artificial additives.
While Triscuits are processed food(minimally), they are still better than many available crackers or other snacking options in the market.
Remember that portion control is key for any snack food, including Triscuits.
So go ahead and enjoy Triscuits as a part of your balanced diet!
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