Are Nut Thins Ultra-Processed? An In-Depth Ingredient Analysis

November 26, 2025 •

5 min read

According to the NOVA classification system, an international standard used by nutritional scientists, Nut Thins are considered ultra-processed due to their use of industrially produced ingredients. This article delves into the specifics of why Nut Thins fit this classification, examining their ingredients, manufacturing process, and overall nutritional profile.

Quick Summary

This article examines Nut Thins' ingredients and processing methods to determine if they qualify as ultra-processed food. It breaks down the role of refined flours, oils, and additives in their creation and compares them to less-processed crackers, providing insights for those seeking healthier snack options.

Key Points

Categorization: Nut Thins are classified as ultra-processed foods under the NOVA system, despite being marketed as a potentially healthier, gluten-free option.
Refined Ingredients: The core of Nut Thins consists of industrially refined rice flour and potato starch, which have a lower nutritional value and higher glycemic impact than whole grains.
Industrial Additives: The presence of 'natural flavors,' refined safflower oil, and emulsifiers like soy lecithin are key indicators of ultra-processing.
Glycemic Effect: The refined starches in Nut Thins can cause faster blood sugar spikes compared to less-processed crackers made from whole grains and seeds.
Moderate Consumption: While not ideal for everyday consumption, Nut Thins can be included in a balanced diet when paired with whole foods to increase fiber, protein, and healthy fat content.
Healthier Alternatives: Minimally processed alternatives, such as crackers made from whole organic seeds and grains, offer a higher nutrient density and fewer industrial additives.

Understanding the NOVA Classification System

The NOVA classification is a widely recognized system that categorizes foods based on the nature, extent, and purpose of the industrial processing they undergo. It divides all foods into four groups:

Group 1: Unprocessed or Minimally Processed Foods. These are whole foods in their natural state or with minimal alterations that don't add new substances (e.g., fresh fruits, nuts, dried spices).
Group 2: Processed Culinary Ingredients. These are derived from Group 1 foods by pressing, refining, or grinding (e.g., rice flour, nut oils).
Group 3: Processed Foods. These are simple combinations of Group 1 and 2 foods, using preservation methods like canning or fermentation (e.g., simple bread with flour, water, salt, and yeast).
Group 4: Ultra-Processed Foods (UPFs). These are industrial formulations of ingredients from the first three groups, plus cosmetic additives and substances not found in household cooking (e.g., flavorings, emulsifiers, modified starches).

An Ingredient Analysis of Nut Thins

To determine if Nut Thins are ultra-processed, a close look at the ingredients for the standard variety is necessary.

Rice Flour and Potato Starch: While flour is a processed culinary ingredient (Group 2), rice and potato flours have been heavily refined and stripped of many nutrients found in whole grains. These are industrial ingredients that form the bulk of the cracker.
Safflower Oil: This highly processed oil is extracted using industrial solvents and processes that significantly alter its natural state. While it contains healthy fats, its industrial production places it squarely in the UPF category when combined with other additives.
Natural Flavors: This is one of the key indicators of ultra-processed food. The term "natural flavors" is a broad, proprietary category used to describe flavoring agents derived from natural sources but chemically manipulated in a lab to achieve a specific taste profile. The use of milk-based flavorings in some varieties also contributes to this classification.
Emulsifiers and Preservatives: Some Nut Thins varieties include additives like soy lecithin, citric acid, and tocopherols, which are used to improve texture, extend shelf life, and stabilize the product. These are not typically used in home cooking and are hallmarks of ultra-processing.

Comparison: Nut Thins vs. Minimally Processed Crackers


Feature	Nut Thins (Ultra-Processed)	Mary's Gone Crackers (Minimally Processed)
Main Ingredients	Refined rice flour, almonds, potato starch, safflower oil	Whole organic brown rice, quinoa, seeds (flax, sesame), tamari
Processing Level	Industrial formulation with refined ingredients, natural flavors, and preservatives	Mostly ground whole ingredients mixed and baked; no cosmetic additives
Additives	Natural flavors (may contain milk), citric acid, tocopherols	None. Flavors come from whole food ingredients
Nutrient Density	Lower, due to refined flours and starches, but contains some protein from almonds	Higher, due to whole grains and seeds providing fiber, vitamins, and minerals
Glycemic Impact	Higher, particularly in varieties with rice flour and potato starch	Lower, due to the presence of whole grains and seeds
Ingredient Transparency	Uses generic terms like "natural flavors"	Lists specific, recognizable food ingredients

The Health Implications of Ultra-Processing

Eating ultra-processed foods is associated with several health concerns. While Nut Thins may have some redeeming qualities, like being gluten-free and lower in fat and sugar than some classic crackers, their ultra-processed nature should be considered within the context of an overall diet. The reliance on refined starches can lead to faster blood sugar spikes compared to whole-grain crackers. Furthermore, a diet high in UPFs is linked to an increased risk of obesity, cardiovascular disease, and other chronic conditions.

Making Healthier Cracker Choices

For those looking to reduce their intake of ultra-processed foods, several alternatives to Nut Thins are available. These include crackers made from whole grains, seeds, or legumes. Another option is to make your own crackers from scratch, controlling all the ingredients. Recipes for simple seed-based crackers using a dehydrator or low-temperature oven are widely available and can provide a crunchy snack with minimal processing. This approach ensures you are consuming a product from NOVA Group 1 or 2, maximizing nutrient density and minimizing industrial additives.

Conclusion

Based on an analysis of their ingredients and the NOVA classification system, Nut Thins are accurately categorized as ultra-processed. The combination of refined flours, industrially-produced oils, and added natural flavors pushes them beyond simple processed food. While they can be part of a balanced diet when consumed in moderation, especially when paired with whole foods like cheese or hummus, they are not a whole food alternative. For optimal nutrition and minimal processing, consumers can explore homemade or artisan crackers made with whole food ingredients, offering a healthier and more nutrient-dense snacking experience.

Why are Nut Thins considered ultra-processed?

Nut Thins are considered ultra-processed due to a combination of refined ingredients, such as rice flour and potato starch, and the inclusion of industrial additives like 'natural flavors' and emulsifiers.

Are Nut Thins healthier than other processed crackers?

Nut Thins can be a better choice in some respects, such as being gluten-free and lower in sugar than some competitors, but they are still ultra-processed. Healthier options exist among crackers made from whole grains and seeds.

What are 'natural flavors' in Nut Thins?

'Natural flavors' is a broad, proprietary term used for flavoring agents derived from natural sources but heavily modified in a lab to enhance taste and palatability. They are a marker of ultra-processed foods.

Do Nut Thins cause blood sugar spikes?

Yes, because they are primarily made from refined rice flour and potato starch, Nut Thins can cause a quicker and more significant blood sugar spike compared to crackers made from whole grains or seeds.

What is the NOVA classification system?

NOVA is a system that classifies foods into four groups based on their level of industrial processing, from unprocessed (Group 1) to ultra-processed (Group 4).

What are some healthier alternatives to Nut Thins?

Healthier alternatives include crackers made from whole grains, legumes, or seeds, such as Mary's Gone Crackers or homemade seed crackers, which contain more fiber and whole food ingredients.

Is it okay to eat Nut Thins in moderation?

Yes, like most ultra-processed foods, Nut Thins can be enjoyed occasionally as part of a balanced diet. Pair them with whole foods like hummus, avocado, or cheese to create a more nutritious and satisfying snack.

Frequently Asked Questions

Yes, Blue Diamond Nut Thins are made with rice flour and almond flour, making them gluten-free. However, it is always recommended to check the specific product label for any cross-contamination warnings if you have severe gluten sensitivities.

The primary ingredient in most varieties of Nut Thins is refined rice flour, which serves as the starchy base for the cracker. Almonds are also a key ingredient, but the flour provides the bulk.

Both Nut Thins and Wheat Thins are generally classified as ultra-processed. While Nut Thins use refined rice flour and additives like 'natural flavors,' Wheat Thins contain refined wheat flour, sugar, and preservatives like BHT. The level of ultra-processing is high in both products due to their industrial formulation.

While Nut Thins are relatively low in calories per serving, their ultra-processed nature and low fiber content can make them less satiating. For weight management, pairing them with protein or fiber-rich foods is advised to promote fullness. Choosing less-processed whole-food options may be more beneficial overall.

The almonds in Nut Thins do provide some plant-based protein and healthy fats. However, they are a secondary ingredient to the heavily processed flours and oils in the overall product. The final nutritional profile is largely influenced by the more processed components.

The main drawbacks include a high reliance on refined ingredients that can lead to blood sugar spikes and lower nutrient density. The additives used, such as natural flavors and emulsifiers, are linked to concerns about overall health when consumed frequently.

To make Nut Thins part of a healthier snack, pair them with nutrient-dense, whole foods. Examples include serving them with hummus, guacamole, or cheese. This helps balance the snack's glycemic impact and adds healthy fats, fiber, and protein.