Cheese flavored corn snacks (Cheetos)
Common food
Photo: Wikipedia
Cheese flavored corn snacks are airy, crunchy cornmeal extrusions coated in a vibrant, savory cheese powder. They deliver an intensely salty, umami-rich flavor with a satisfying, melt-on-the-tongue texture. Nutritionally, they are a high-energy, high-fat treat with minimal protein or fiber.
Calorie split: 4% protein · 38% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People love them for their addictive combination of salty, cheesy flavor and airy crunch, making them a go-to comfort snack for casual eating. Their bold taste and playful texture make them a cultural staple for movie nights, parties, and nostalgic snacking.
⚠️ Watch-outs & how to enjoy it better
They are very high in sodium, fat, and refined carbs, which can contribute to blood-sugar spikes and are not ideal for those managing hypertension or heart health. To counteract, practice strict portion control (e.g., use a small bowl instead of eating from the bag) and pair with a protein source like Greek yogurt or a handful of nuts to slow digestion.
Key benefits
- Provides quick energy from carbohydrates
- Convenient, shelf-stable, and portable snack
- Contains small amounts of iron and B vitamins from cornmeal
- Offers a strong savory flavor satisfaction
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bright orange color of the cheese powder is primarily from annatto, a natural dye derived from the seeds of the achiote tree, not from actual cheddar cheese.
Full nutrition (USDA data · scales with serving)
| Water | 0.56 g |
| Energy | 567 kcal |
| Protein | 5.5 g |
| Total lipid (fat) | 36.5 g |
| Carbohydrate, by difference | 54.5 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 3.6 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 180 mg |
| Sodium, Na | 928 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.38 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 80.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 80.0 ug |
| Folate, DFE | 80.0 ug |
| Choline, total | 11.6 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 10.0 ug |
| Carotene, beta | 23.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 29.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 635 ug |
| Vitamin E (alpha-tocopherol) | 4.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.7 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 0.65 g |
| Fatty acids, total monounsaturated | 10.1 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 9.8 g |
| MUFA 20:1 | 0.30 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 17.9 g |
| PUFA 18:2 | 17.4 g |
| PUFA 18:3 | 0.52 g |
| PUFA 18:4 | 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 |
| Cholesterol | 7.0 mg |
FAQ
Are cheese flavored corn snacks gluten-free?
Most are made from cornmeal and are gluten-free, but always check the label for potential cross-contamination or added wheat-based ingredients.
Why do they stain your fingers orange?
The cheese powder contains oil-soluble dyes like annatto and sometimes artificial colors that bind to the natural oils on your skin.
Can I use them as a breading for chicken or fish?
Yes, crush them finely and use them as a flavorful, crunchy coating for baked or fried proteins.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.67 kcal/g · 4% calories from protein · 0.8 g fiber · 3.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.