Crackers, cheese (Cheez-It)
Common food
Photo: Wikipedia
Cheez-Its are iconic, bite-sized, square cheese crackers with a distinctively sharp, salty, and savory flavor profile. Their texture is perfectly crisp and flaky, offering a satisfying crunch that is both buttery and cheesy. Nutritionally, they are a calorie-dense snack, providing a significant amount of carbohydrates and fat per 100 grams, making them an energy-rich treat.
Calorie split: 9% protein · 49% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love Cheez-Its for their addictive, intensely cheesy flavor and satisfying crunch, making them a go-to comfort snack. They are incredibly versatile, enjoyed straight from the box, as a topping for soups, or as a base for party mixes.
⚠️ Watch-outs & how to enjoy it better
The high sodium and fat content can be a concern for those monitoring blood pressure or calorie intake, and the refined carbohydrates may cause blood-sugar spikes. To counteract, pair them with a protein source like hummus or cheese, practice portion control by pre-portioning into small bags, and balance with a side of fresh vegetables.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Offers a moderate amount of protein per serving.
- The high fat content contributes to a feeling of satiety.
- A convenient, shelf-stable snack for on-the-go consumption.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The signature hole in the center of a Cheez-It is called a 'docking hole' and is designed to let steam escape during baking, which prevents the cracker from puffing up and ensures a flat, crispy texture.
Full nutrition (USDA data · scales with serving)
| Water | 3.5 g |
| Energy | 489 kcal |
| Protein | 10.9 g |
| Total lipid (fat) | 22.7 g |
| Carbohydrate, by difference | 59.4 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 4.5 g |
| Calcium, Ca | 136 mg |
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 156 mg |
| Sodium, Na | 973 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 13.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.56 mg |
| Riboflavin | 0.34 mg |
| Niacin | 6.1 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 152 ug |
| Folic acid | 127 ug |
| Folate, food | 25.0 ug |
| Folate, DFE | 241 ug |
| Choline, total | 8.7 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 63.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 17.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 34.0 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.3 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 3.5 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 10.1 g |
| PUFA 18:2 | 9.4 g |
| PUFA 18:3 | 0.72 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 | 3.0 mg |
Amino acid profile (per 100g)
Estimated from Crackers, cheese, sandwich-type with cheese filling — USDA does not publish this profile for Crackers.
| Tryptophan | 0.11 g |
| Threonine | 0.33 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.39 g |
| Methionine | 0.15 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.25 g |
| Valine | 0.38 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.52 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.40 g |
FAQ
Are Cheez-Its made with real cheese?
Yes, Cheez-Its are made with real cheese, typically a blend of cheddar and other cheeses, which is a key part of their flavor profile.
How should I store Cheez-Its to keep them fresh?
Store them in a cool, dry place, and once opened, keep the package tightly sealed or transfer to an airtight container to maintain their crispness.
Can Cheez-Its be part of a balanced diet?
Yes, in moderation. They can be part of a balanced diet when consumed in appropriate portions and paired with nutrient-dense foods like fruits, vegetables, or lean 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 4.89 kcal/g · 9% calories from protein · 2.3 g fiber · 4.5 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: 6.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.