Gardetto’s snack mix has been a popular snack food since it was first introduced in 1972. But is chomping down on those little breadsticks, rye chips, sesame sticks and more actually a healthy choice?
The Nutritional Profile of Gardetto’s Snack Mix
To determine if Gardetto’s snack mix is healthy, we need to look at its nutritional profile. Here are some key facts about the nutritional content of a 1 ounce (28 gram) serving of original Gardetto’s snack mix:
- Calories: 140
- Total fat: 7g
- Saturated fat: 2g
- Trans fat: 0g
- Cholesterol: 0mg
- Sodium: 230mg
- Total carbohydrates: 18g
- Dietary fiber: 1g
- Sugars: 2g
- Protein: 2g
As you can see, Gardetto’s snack mix is fairly high in calories, fat, sodium and carbs for a small 1 ounce serving. It also doesn’t provide much fiber or protein. The saturated fat and sodium levels are concerning, as diets high in these nutrients have been linked to poor heart health.
Potential Benefits of Gardetto’s Snack Mix
Despite some of the drawbacks in the nutritional profile, there are some potential benefits to snacking on Gardetto’s in moderation:
- Provides some vitamins and minerals: Gardetto’s contains a small amount of vitamins and minerals like vitamin E, thiamin, riboflavin, niacin, vitamin B6, folate, iron and zinc.
- Contains whole grains: The wheat and rye chips provide a source of whole grains, which are more nutritious than refined grains.
- Offers plant-based protein: The sesame sticks contain some protein from plant sources.
- Low sugar content: With just 2g of sugar per serving, it’s lower in sugar than many other snack foods.
So while it’s not the most nutritious snack around, Gardetto’s does contain some beneficial nutrients and isn’t loaded with sugar like candy or other sweet snacks.
Potential Drawbacks of Gardetto’s Snack Mix
However, there are also some potential drawbacks to keep in mind if you regularly snack on Gardetto’s:
- High in calories and fat: At 140 calories and 7g of fat per ounce, it’s easy to overeat and take in excess calories, fat and sodium if you consume multiple servings.
- High in sodium: The 230mg of sodium per serving adds up quickly if you snack on multiple portions, increasing risk of high blood pressure.
- Low in fiber, vitamins and minerals: While it contains some beneficial nutrients, the vitamin, mineral and fiber content is still quite low overall.
- High glycemic index: Processed grains like white wheat flour can spike blood sugar rapidly.
- Contains trans fats: Some Gardetto’s products contain small amounts of trans fats, which should be avoided as much as possible.
Serving Size Matters
When considering the pros and cons of Gardetto’s snack mix, the serving size makes a big difference. The nutrition facts are based on a 1 ounce serving, but the snack bags contain 2 to 2.5 servings per bag. So if you eat a whole bag in one sitting, you’re getting significantly more calories, fat, sodium, etc. Portion control is key for a healthy snack.
How Gardetto’s Compares to Other Snacks
To better evaluate the nutritional value of Gardetto’s, let’s compare it to some other popular salty snacks. Here’s how a 1 ounce serving compares:
| Snack | Calories | Total Fat | Sodium | Carbs | Fiber | Sugar | Protein |
|---|---|---|---|---|---|---|---|
| Gardetto’s snack mix | 140 | 7g | 230mg | 18g | 1g | 2g | 2g |
| Pretzels | 110 | 0g | 440mg | 22g | 1g | 0g | 3g |
| Potato chips | 150 | 10g | 180mg | 15g | 1g | 0g | 2g |
| Pita chips | 120 | 1.5g | 115mg | 20g | 1g | 0g | 2g |
| Popcorn (air-popped) | 31 | 0.4g | 1mg | 5g | 1.2g | 0g | 1g |
Gardetto’s has a similar calorie count to potato chips and pita chips, but more fat and sodium compared to most options. Air-popped popcorn is substantially lower in calories, fat and sodium. So from a nutrient standpoint, Gardetto’s is not the most nutritious salty snack around.
Healthier Snacking Tips
If you want to enjoy Gardetto’s while maintaining a healthy diet, here are some tips:
- Stick to 1 ounce serving sizes
- Eat it in moderation as part of an overall healthy diet
- Pair it with fruits, vegetables or a protein source for more balanced nutrition
- Choose Gardetto’s varieties made with “better for you” oils like sunflower oil instead of partially hydrogenated oils whenever possible
- Look for Gardetto’s with lower sodium varieties to limit salt intake
- Drink plenty of water to offset the sodium
- Avoid mindless munching straight from the bag
For a more nutritious salty snack, try options like air-popped popcorn, whole grain pretzel sticks, roasted chickpeas or edamame. Adding your own spices gives you flavor control as well.
The Bottom Line
Overall, Gardetto’s snack mix is probably not the healthiest snack choice out there. It’s fairly high in calories, fat, carbs, and sodium compared to many other options. However, in moderation as part of a balanced diet, it can be fine for an occasional treat. Be mindful of portions and choose lower sodium varieties when possible. Pairing it with more nutrient-dense foods can provide a healthier snacking balance. For greater nutritional benefits, try some of the suggested alternatives like popcorn or roasted chickpeas instead.
References
https://www.gardettos.com/products/gardetto-s-original-recipe
https://www.myfooddata.com/articles/snacks/1813/gardettos-snack-mix.php#:~:text=One%20ounce%20of%20Gardetto’s%20snack,fat%2C%20and%202g%20of%20protein.
https://www.prevention.com/food-nutrition/smart-shopping/g20438998/healthiest-store-bought-snacks/
https://www.eatthis.com/unhealthiest-snacks-on-the-planet/