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Lance Captain's Wafers sandwich crackers
Photo: Open Food Facts contributors (CC BY-SA)

Crackers (Appetizers)

Lance Captain's Wafers sandwich crackers

1.375 oz/39 g

Bad out of 100 Medium confidence
  • Ultra-processed
  • High in salt
  • High in saturated fat
  • Contains added sugars
  • Contains seed oils
  • Contains palm oil
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Why it scores 10

Lance Captain's Wafers sandwich crackers scores 10 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

  1. Sugar: An added sugar. Strong
  2. Dextrose: An added sugar. Strong
  3. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better sandwich crackers

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Captain's Wafers sandwich crackers

START100

Ingredients

  • Sugar
    Strong An added sugar. [1][2][3]
  • Dextrose
    Strong An added sugar. [1][2][3]
  • Corn syrup
    Strong An added sugar. [1][2][3]
subtotal−50

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [4]
  • 4 kinds of ultra-processing markers
    Emerging Industrial additive classes found: emulsifier, flavoring, industrial sugar or starch hydrolysate and thickener, stabilizer or gelling agent. [4]
subtotal−22.5

Nutrition per 100 g

  • Sugars 12.8 g / 100 g
    Strong High in sugar. [1]
  • Saturated fat 5.1 g / 100 g
    Strong High in saturated fat. [5]
  • Salt 1.9 g / 100 g
    Strong Very high in salt. [6]
  • Energy 487 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Protein 10.3 g / 100 g
    Info A good source of protein. [2]
subtotal−18
TOTAL 10Bad

100 − 90.5 = 9.5 → 10

Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]

Can’t score above 79. High in fat, saturated fat and salt (above the front-of-pack "high" level). [7]

GTIN 00076410901848 · 2026-08-27

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy487 kcal
Fat23.1 g
Saturated fat5.1 g
Trans fat0 g
Carbohydrates61.5 g
Sugars12.8 g
Added sugars15.4 g
Fiber2.6 g
Protein10.3 g
Salt1.9 g

Serving: 1 pack (39 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), PEANUTS, VEGETABLE OIL (CONTAINS ONE OR MORE OF THE FOLLOWING: SOYBEAN OIL, PALM OIL, CANOLA OIL, CORN OIL), SUGAR, DEXTROSE, SALT, CORN SYRUP, LEAVENING (SODIUM BICARBONATE, AMMONIUM BICARBONATE, MONOCALCIUM PHOSPHATE), HONEY POWDER (HONEY, WHEAT STARCH, SOY LECITHIN), MOLASSES POWDER, GUAR GUM, NATURAL FLAVOR.

Allergens and diets

Contains: Peanuts, Soy, Wheat, Gluten

  • Not vegan
  • Not gluten-free
  • Not palm-oil-free

Always check the package: recipes change.

Healthiest crackers (appetizers) in the US

More from Lance

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  5. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

    World Health Organization · Jul 17, 2023 · Agency assessment

    “WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

    who.int

  6. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  7. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  8. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  9. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org

  10. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

    BMJ · Apr 12, 2016 · Peer-reviewed

    “replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”

    doi.org

  11. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

  12. Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

    Circulation · Oct 28, 2014 · Peer-reviewed

    “These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

    doi.org

  13. Commission Regulation (EU) 2023/915 of 25 April 2023 on maximum levels for certain contaminants in food

    European Union (Official Journal) · Apr 25, 2023 · Law

    “Glycidyl fatty acid esters, expressed as glycidol”

    eur-lex.europa.eu