Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Lance Captain's Wafers, Crackers, Peanut Butter & Honey: Food Integrity analysis

Updated 2026-10-19 · Lance

Quick answer

Lower integrity

Lance captain's wafers, crackers, peanut butter & honey received a Food Integrity Score of 52 out of 100 (lower integrity). This reflects highly processed and moderate additive load. This reads more like a packaged snack formula than a simple kitchen recipe, with several refined sweeteners and oils doing the heavy lifting. The peanuts and honey are recognizable, but they get crowded by corn syrup, dextrose, guar gum, and vague natural flavor. Fine to eat occasionally; it is not a daily staple kind of label. Main considerations include refined sweeteners (corn syrup, dextrose, sugar) appear multiple times, vague natural flavor and unspecified oil blend, and guar gum and chemical leavening add formulation load. Simpler options: Look for crackers with whole wheat flour and no corn syrup or gums; choose versions with named oils or without vague natural flavor.

Food Integrity Score 52/100

What stood out on the label?

  • Highly processed
  • Moderate additive load
  • Transparency: High

What to watch?

  • Refined sweeteners (corn syrup, dextrose, sugar) appear multiple times
  • Vague natural flavor and unspecified oil blend
  • Guar gum and chemical leavening add formulation load

Simpler options to consider

  • Look for crackers with whole wheat flour and no corn syrup or gums
  • Choose versions with named oils or without vague natural flavor

You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Lance Captain's Wafers, Crackers, Peanut Butter & Honey
Brand
Lance
Category
Snacks (source: Crackers & Biscotti)
GTIN / UPC
00076410901848
Serving size
39 g (1 package, 6 crackers)
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

Food Integrity results

Captain's Wafers, Crackers, Peanut Butter & Honey

Lance

Lower integrity

Warning Signs

Refined enriched flour, soybean or palm oil, corn syrup, and dextrose pile up quickly in this cracker.

Consider This

Guar gum, natural flavor, and leavening chemicals signal the formulation work typical of factory-made snack crackers.

Good Substitutes

Try a short-list cracker with whole wheat flour, peanuts, and honey, with no gums or added syrups.

Overall Assessment

Lower integrity

This reads more like a packaged snack formula than a simple kitchen recipe, with several refined sweeteners and oils doing the heavy lifting. The peanuts and honey are recognizable, but they get crowded by corn syrup, dextrose, guar gum, and vague natural flavor. Fine to eat occasionally; it is not a daily staple kind of label.

Key Highlights

What stood out

  • Refined sweeteners (corn syrup, dextrose, sugar) appear multiple times
  • Vague natural flavor and unspecified oil blend
  • Guar gum and chemical leavening add formulation load

Family Watchlist

Ingredients some users may personally want to know about.

  • Vegetable oil blend — Refined oil with unspecified source
  • Corn syrup — Refined sweetener
  • Dextrose — Refined sweetener
  • Guar gum — Texture gum additive
  • Natural flavor — Vague undisclosed blend
  • Soy lecithin in honey powder — Emulsifier

Highest concern ingredients

  • Natural flavor (7/10) — Vague undisclosed flavor blend.
  • Corn syrup (6/10) — Refined sweetener with added sugar load.
  • Vegetable oil blend (6/10) — Refined oil with unspecified source.

Better choice tips

  • Look for crackers with whole wheat flour and no corn syrup or gums.
  • Choose versions with named oils or without vague natural flavor.

Ingredients

Ingredient list

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.

Formulations can vary — check the package label for the final word.

Highest-concern ingredients first. Expand an item for notes.

  1. Natural flavorConcern 7/10 — Higher concernVague ingredientWatchlist · Additive · Vague label term

    What this is

    Vague ingredient

    Processing category

    Unknown / not listed

    Main concern area

    Family Watchlist

    Why it matters

    Natural flavor is a broad, undisclosed blend that many users want flagged.

    Additional note

    Undisclosed flavor blend with no specified source.

    Family watchlist

    Vague flavor system with undisclosed components.

  2. Vegetable oil (soybean, palm, canola, or corn oil)Concern 6/10 — Moderate concernRefined oilWatchlist · Vague label term

    What this is

    Refined oil

    Processing category

    Natural refined

    Main concern area

    Family Watchlist

    Why it matters

    Refined industrial oils and an unspecified blend are common watchlist items.

    Additional note

    Unspecified refined seed or palm oil blend; source is not fixed.

    Family watchlist

    Refined oil blend with unspecified source.

  3. Corn syrupConcern 6/10 — Moderate concernRefined sweetenerWatchlist

    What this is

    Refined sweetener

    Processing category

    Processed

    Main concern area

    Family Watchlist

    Why it matters

    Corn syrup is a refined sweetener that many users prefer to avoid.

    Additional note

    Refined corn-derived syrup sweetener.

    Family watchlist

    Refined corn syrup sweetener.

  4. Guar gumConcern 6/10 — Moderate concernThickenerWatchlist · Additive

    What this is

    Thickener

    Processing category

    Synthetic / man-made

    Main concern area

    Additive load

    Why it matters

    Gums are texture helpers that signal formulation beyond the base ingredients.

    Additional note

    Plant gum used as a thickener or stabilizer.

    Family watchlist

    Texture-modifying gum additive.

View all 12 ingredient assessments
  1. DextroseConcern 5/10 — Moderate concernRefined sweetenerWatchlist

    What this is

    Refined sweetener

    Processing category

    Processed

    Main concern area

    Ingredient concern

    Why it matters

    Another refined sweetener stacked alongside sugar and corn syrup.

    Additional note

    Refined glucose sweetener derived from starch.

    Family watchlist

    Refined sweetener added alongside other sugars.

  2. Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)Concern 4/10 — Mild concernRefined grain

    What this is

    Refined grain

    Processing category

    Natural refined

    Main concern area

    Ingredient concern

    Why it matters

    Refined flour is the base, with fiber largely removed during milling.

    Additional note

    Refined wheat flour with vitamin and mineral fortification added back.

  3. SugarConcern 4/10 — Mild concernSweetener

    What this is

    Sweetener

    Processing category

    Natural refined

    Main concern area

    Ingredient concern

    Why it matters

    Refined sugar is a common added sweetener.

    Additional note

    Refined sucrose added for sweetness.

  4. Honey powder (honey, wheat starch, soy lecithin)Concern 4/10 — Mild concernProcessed sweetenerWatchlist

    What this is

    Processed sweetener

    Processing category

    Processed

    Main concern area

    Processing

    Why it matters

    Honey is powdered with wheat starch and soy lecithin, adding processing.

    Additional note

    Dried honey blended with starch and an emulsifier.

    Family watchlist

    Contains soy lecithin emulsifier.

  5. Leavening (sodium bicarbonate, ammonium bicarbonate, monocalcium phosphate)Concern 3/10 — Mild concernLeavening agentAdditive

    What this is

    Leavening agent

    Processing category

    Synthetic / man-made

    Main concern area

    Additive load

    Why it matters

    Chemical leavening agents are functional additives in baked snacks.

    Additional note

    Chemical leavening system used for crisp texture.

  6. Molasses powderConcern 3/10 — Mild concernSweetener

    What this is

    Sweetener

    Processing category

    Processed

    Why it matters

    Adds more sugar-derived sweetness and flavor.

    Additional note

    Dried molasses, a sugar-derived ingredient.

  7. PeanutsConcern 0/10 — No meaningful concernSimple food

    What this is

    Simple food

    Processing category

    Whole food

    Why it matters

    Recognizable food that adds protein and fat.

    Additional note

    Recognizable whole legume with no added formulation.

  8. SaltConcern 0/10 — No meaningful concernSimple food

    What this is

    Simple food

    Processing category

    Whole food

    Why it matters

    Basic seasoning with no formulation concern.

    Additional note

    Simple seasoning mineral.

This Food Integrity score estimates how close a food's ingredient profile is to simple, recognizable ingredients. It is not a medical safety rating. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Watch-outs

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Sweetener/sugar on watchlist (see Food Integrity)

    This product has 1 additional signal for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Watch-outs

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "dextrose". See ingredients for details.)

    See more for this goal

  • Low Sugar Lifestyle

    Watch-outs

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Sweetener/sugar on watchlist (see Food Integrity)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Watch-outs

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Sweetener/sugar ingredients (Mentions "sugar", "syrup", "dextrose". See ingredients for details.)

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Carb fueling ingredients (Mentions "honey". See ingredients for details.)

    See more for this goal

  • Vegan

    Watch-outs

    Dietary Patterns

    For someone prioritizing Vegan, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Animal-derived ingredients (Mentions "honey". See ingredients for details.)

    See more for this goal

See how this product fits your goals

Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.

Personalize this analysis

Understanding the Food Integrity analysis

What the Food Integrity analysis evaluates

The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.

Why processing, ingredients, and transparency matter

Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.

Who may prioritize Food Integrity

Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.

How Food Integrity differs from Longevity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.

Why the two analyses overlap—and why to review Longevity too

The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.

Common questions about this product

Is Lance Captain's Wafers, Crackers, Peanut Butter & Honey highly processed?

Food Integrity lists processing level as Highly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

How much fiber is in one serving?

Lance Captain's Wafers, Crackers, Peanut Butter & Honey shows about 1.01g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Lance Captain's Wafers, Crackers, Peanut Butter & Honey: 5g added sugar per serving; sweetener signals include sugar, dextrose. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Contains peanuts, a whole-food protein source; Moderate protein at 4g per serving; Small portion of 6 crackers.

What prevented a perfect Longevity Score?

Key concerns noted include: Enriched refined flour as the first ingredient; Added sugars including sugar, dextrose, corn syrup; Vegetable oils including soybean and palm oil.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same snacks differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Snacks, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

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Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.

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