Cracker, meal

Cracker meal scores 47 of 100 on the Nutrient Density Score, a Fair rating and 16th of 60 in the Baked goods category, above the group's median of 40. Iron leads the profile at 26% DV, with protein adding 19% DV, coming from the finely ground wheat crackers it is made from.

This is the fine, dry crumb used to bread fish fillets, chicken cutlets, or bind meatballs and crab cakes rather than eaten on its own, with an ounce (28 g) as the working serving size. Sodium here is notably low, just 16 mg per 100 g, though that number reflects only the plain meal itself, before any salt is added during breading or frying.