Crackers, cheese, reduced fat
Whole food · Baked Products
Photo: Wikipedia
Reduced-fat cheese crackers are a crispy, savory snack that delivers a concentrated burst of cheddar or processed cheese flavor in a light, airy, and often flaky texture. Nutritionally, they are a carbohydrate-dominant food, providing a quick source of energy with a modest protein boost from the cheese component. Their key feature is the significant reduction in fat compared to traditional cheese crackers, achieved through formulation rather than baking method.
💚 Why it's loved
People love them for their intensely savory, umami-rich cheese flavor and satisfying crunch, making them an ideal standalone snack or a quick accompaniment to soups and salads. They are a nostalgic, convenient comfort food that fits easily into lunchboxes and office drawers.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate snack with a high glycemic load, they can cause rapid blood-sugar spikes and are often high in sodium, which is a concern for those monitoring blood pressure. They are also a common vehicle for milk-derived ingredients, posing an allergen risk. To counteract this, pair them with a protein or fat source like hummus, cheese slices, or nuts to slow digestion, and practice strict portion control by measuring a single serving.
Key benefits
- Provides a quick, convenient energy source from carbohydrates.
- Offers a modest protein boost (10g per 100g) for a snack cracker.
- Significantly lower in fat than standard cheese crackers.
- Long shelf life and portability make it a pantry staple.
- The savory flavor can satisfy cravings without the calories of full-fat versions.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'reduced fat' label often means the fat is replaced with additional refined carbohydrates and starches, sometimes resulting in a product with a similar or even higher calorie count than the original.
Full nutrition (scales with serving)
| Water | 7.3 g |
| Energy | 418 kcal |
| Energy | 1748 kj |
| Protein | 10.0 g |
| Total lipid (fat) | 11.7 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 68.2 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 67.0 mg |
| Iron, Fe | 4.8 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 162 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 1167 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.52 mg |
| Selenium, Se | 26.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.1 mg |
| Riboflavin | 0.75 mg |
| Niacin | 7.2 mg |
| Pantothenic acid | 0.53 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 228 ug |
| Folic acid | 174 ug |
| Folate, food | 54.0 ug |
| Folate, DFE | 349 ug |
| Choline, total | 2.5 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 16.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 3.0 ug |
| Vitamin A, IU | 56.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 68.0 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.15 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.66 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 5.3 g |
| PUFA 18:2 | 5.0 g |
| PUFA 18:3 | 0.31 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.24 g |
| Isoleucine | 0.32 g |
| Leucine | 0.61 g |
| Lysine | 0.24 g |
| Methionine | 0.16 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.27 g |
| Valine | 0.37 g |
| Arginine | 0.35 g |
| Histidine | 0.20 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.30 g |
| Proline | 0.98 g |
| Serine | 0.43 g |
FAQ
How are reduced-fat cheese crackers made?
Manufacturers typically use a blend of refined flours, cheese powder or paste, and oil. For the reduced-fat version, a portion of the fat is replaced with starches, fibers, or water, and the dough is rolled thin and baked or fried to achieve crispness.
Are they a good source of calcium?
While they contain some calcium from the cheese ingredients, the amount is generally modest per serving. They are not considered a significant dietary source of calcium compared to dairy products like milk or yogurt.
What's the best way to store them?
Keep them in a cool, dry place in their original packaging or an airtight container to prevent staleness. Once opened, consuming them within a week or two ensures optimal crunch and flavor.