Cheez-It crackers are a beloved cheesy snack, perfect for popping straight from the box at parties, during movie nights, or simply to satisfy cravings. But what do Cheez-It nutrition facts really reveal? Are Cheez-Its healthy, do they fit in a balanced diet, and what ingredients should you know about? Read this comprehensive guide to Cheez-It nutrition facts to make smarter snacking decisions.
What Are Cheez-Its?
Cheez-It is an iconic American cheese-flavored cracker made by Kellogg’s since 1921. These square, orange snacks are crafted with wheat flour, cheddar cheese, and a blend of seasoning, which gives them their signature taste. Available in flavors like Original, Extra Toasty, White Cheddar, and more, Cheez-Its remain a favorite among both kids and adults.
Are Cheez-Its Healthy? Should You Eat Them Daily?
When assessing Cheez It nutrition facts, it’s clear they’re a processed snack high in calories, fat, and sodium. While they contain a bit of protein and calcium from cheese, they aren’t a health food. Eating Cheez-Its occasionally can fit within a balanced diet, but regular or excessive consumption may contribute to weight gain and other health issues.
Key Points:
- Moderation is key: Enjoy them occasionally, not every day.
- Not ideal for weight loss or heart-health diets due to high sodium and saturated fat.
- Processed snack: Not a source of essential nutrients or fiber.
Do Cheez-Its Contain Dairy?
Yes, Cheez-Its do contain dairy. Cheddar cheese and skim milk are used in their recipe, making them unsuitable for those avoiding dairy.
Cheez-It Nutrition Facts (Original Flavor)
Serving Size: 27 crackers (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 150 | – |
| Total Fat | 8g | 12% |
| Saturated Fat | 1.5g | 8% |
| Trans Fat | 0g | – |
| Polyunsaturated Fat | 4g | – |
| Monounsaturated Fat | 2g | – |
| Cholesterol | 0mg | 0% |
| Sodium | 230mg | 10% |
| Potassium | 30mg | 1% |
| Total Carbs | 17g | 6% |
| Dietary Fiber | 0.5g | 2% |
| Sugars | 0g | – |
| Protein | 3g | – |
| Calcium | – | 1.8% |
| Iron | – | 5.6% |
Cheez-It Original Crackers – Larger Serving Nutrition Facts
Serving Size: 42g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210 | – |
| Total Fat | 11g | 14% |
| Saturated Fat | 2.5g | 13% |
| Cholesterol | 0mg | 0% |
| Sodium | 320mg | 14% |
| Total Carbs | 24g | 9% |
| Dietary Fiber | <1g | 3% |
| Protein | 4g | – |
| Calcium | 40mg | 2% |
| Iron | 1.4mg | 8% |
Quick Facts
- Calories in Cheez-Its: 150–210 per serving
- Carbs in Cheez-Its: 17–24g per serving
- Fat in Cheez-Its: 8–11g per serving
- Sodium in Cheez-Its: 230–320mg per serving
Cheez-It Ingredients
Cheez-Its rely on a short ingredient list but are still a processed snack.
Common Cheez-It ingredients:
- Enriched flour (wheat flour, niacin, iron, B vitamins)
- Vegetable oil (soybean, palm, or canola)
- Cheese made with skim milk
- Salt
- Paprika, yeast, spices
- Other flavorings and preservatives
Tip: Always check the label for allergies or dietary restrictions.
Cheez-It Serving Size and Box Information
- A standard serving: 27 crackers (1 oz / 30g)
- Larger servings: Often 42g or more
- Cheez-It 7oz box: ~27 crackers per serving
- Expiration: Most Cheez-It boxes are good for 6–12 months unopened
Cheez-Its: Health Risks and Considerations
1. High in Calories
Cheez-Its are calorie-dense for their serving size, which can lead to unintentional weight gain if you snack mindlessly.
2. High Sodium
Each serving has 230–320mg of sodium. Consuming multiple servings can easily approach or exceed daily sodium recommendations.
3. Saturated & Processed Fats
Contains 1.5–2.5g saturated fat, and uses processed oils.
4. Low Fiber, Minimal Protein
While you get some protein from cheese, fiber content is low and they’re not filling.
5. Not Suitable for Some Diets
Not gluten-free, not vegan, and not dairy-free.
Cheez-It Food Label Breakdown
Cheez-It nutrition labels are straightforward, but always check for serving size to manage your intake.
When comparing Cheez-It Original to other flavors, calories, fat, and sodium may be even higher in spicy or extra cheesy varieties.
FAQs About Cheez-It Nutrition
A: No. They are high in fat and sodium, with limited nutritional value. Enjoy as an occasional snack.
A: Yes—17–24g per serving, which is high for low-carb diets.
A: Technically yes—they’re processed, low in fiber/protein, and high in sodium/fat.
A: Depends on the bowl size; a standard serving (about 27 crackers) is 150–210 calories.
Healthier Snack Alternatives
If you’re looking for healthier snacks, try:
- Whole-grain crackers with real cheese
- Air-popped popcorn
- Roasted almonds or chickpeas
- Sliced veggies with hummus
Conclusion
Cheez-It crackers are a tasty, nostalgic snack, but Cheez-It nutrition facts show they are high-calorie, high-fat, and high-sodium snacks that should be enjoyed only in moderation. Always pay attention to serving sizes and consider healthier options when possible.
Whether you enjoy them at a party, as a late-night treat, or as a lunchbox staple, make Cheez-Its an occasional indulgence rather than a daily habit. Check the nutrition label, understand what you’re eating, and snack smart!
