Health Benefits of Ritz Crackers

Ritz is a popular brand of crackers in the United States with several different varieties and packaging options. Eating crackers as part of a well-balanced diet has health benefits due to the nutrients they contain. However, keep portion sizes moderate because Ritz crackers do contain sodium and saturated fat. A single serving is about 1/2 oz., while the number of crackers in a serving varies depending on the variety.
Protein
The amount of protein in Ritz crackers isn't huge, but a serving of plain Ritz crackers does offer 1 g. Your body needs protein to support healthy cells and for growth and development. It is needed for healthy skin, hair, nails and muscles and most of your bodily functions require protein for optimal performance. Choosing a package of Ritz peanut butter and cracker sandwiches ups your protein intake to 4 g. A package of the cracker and cheese sandwiches contains 3 g of protein. A serving of Ritz Crackerfuls contains 2 g of protein.
Carbohydrates
Carbohydrates are your body's main source of energy and a deficiency could leave you feeling weak and tired. Your daily calorie intake should be made up of 45 to 65 percent carbohydrates, which is equivalent to 225 to 325 g per day for a 2,000-calorie diet. A serving of plain Ritz crackers offers 10 g of carbohydrates. Opting for the whole wheat version, with 11 g per serving, increases your complex carbohydrate intake. Complex carbohydrates come from whole grain foods and are healthier than refined carbohydrates and offer longer lasting energy.
Calcium
The amount of calcium in Ritz crackers isn't huge, but with 2 percent of your daily intake recommendation per serving, it does contribute overall. Calcium is important for strong bones and teeth and aids in message transmission between your brain and body. A deficiency increases your risk of osteoporosis. A serving of Ritz peanut butter and cracker sandwiches increases your calcium intake to 6 percent of the daily intake recommendations, while the cheese and cracker sandwiches offer 8 percent.
Iron
Iron is a nutrient that is important for cell growth and aids in oxygen transport throughout your body. A deficiency could result in anemia, which is characterized by feelings of weakness and fatigue. The amount of iron found in Ritz crackers is not going to cover your daily needs, but will contribute. A serving of plain Ritz crackers contains 2 percent of your daily iron needs and a serving of both the cheese and cracker sandwiches and the peanut butter and cracker sandwiches contain 6 percent.