Plant
Reduced sodium hard breadsticks
USDA description: Breadsticks, hard, reduced sodium
How reduced sodium hard breadsticks scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Reduced sodium hard breadsticksExcellent
| Starting score | 100 |
| Calorie Density | -10 |
| Nutrient Gaps | -4 |
| Saturated Fat | -2.2 |
| Fiber | +1.6 |
| Folate | +1.1 |
| Purine Load | -0.8 |
| 1 smaller factor | +0.8 |
| Final score | 87 |
Reduced sodium hard breadsticks scores 87 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 17 points off a starting score of 100, and protective factors added 3.5 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat10.9 g
- Saturated Fat1.4 g
- Sodium4 mg
- Dietary Fiber2.5 g
- Total Sugars1.3 g
- Protein12.0 g
- Calcium18 mg
- Iron5.3 mg
- Magnesium30 mg
- Vitamin C0 mg
- Folate109 ug
- Water4.4 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 snack size stick2 g
- 1 small stick5 g
- 1 medium sticktypical10 g
- 1 large stick20 g
- 1 extra large stick35 g
- 1 cup46 g
- Quantity not specified12 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (crackers).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -10Long-term
Calorie DensityLong-term
434 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- -2.2Long-term
Saturated FatLong-term
1.44 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- +1.6Long-term
FiberLong-term
2.5 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- +1.1Long-term
FolateLong-term
109 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- -0.8Flare risk
Purine LoadFlare risk
15 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 7 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.8Long-term
MagnesiumLong-term
30 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
Keep looking
Similar foods in crackers
Common questions
About reduced sodium hard breadsticks
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.