Crackers, cheese, regular
Whole food · Baked Products
Photo: Wikipedia
Cheese crackers are thin, crisp, savory wafers baked with a generous amount of cheese, offering a satisfying crunch and a rich, salty, umami-packed flavor. Their texture is light yet sturdy, perfect for dipping or eating alone. Nutritionally, they provide a notable protein boost from the cheese but are calorie-dense due to their combined fat and refined carbohydrate content.
Calorie split: 9% protein · 49% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love cheese crackers for their addictive, savory-salty flavor and satisfying crunch, making them a go-to snack for both casual munching and entertaining. Their versatility allows them to be paired with everything from soups and salads to charcuterie boards.
⚠️ Watch-outs & how to enjoy it better
They are high in sodium and calories, and their refined carbohydrates can cause rapid blood-sugar spikes, making them a poor choice for those managing hypertension or diabetes. To counteract this, pair them with a source of protein or healthy fat (like hummus or avocado) and practice strict portion control.
Key benefits
- Good source of quick energy from carbohydrates
- Provides protein for muscle maintenance
- Contains calcium from cheese content
- Offers dietary convenience and shelf stability
- Serves as a versatile base for toppings and dips
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic 'cheese cracker' shape in the United States was popularized by Nabisco in 1904, and its design was inspired by a London fashion for savory biscuits.
Full nutrition (USDA data · scales with serving)
| Water | 3.5 g |
| Energy | 489 kcal |
| Energy | 2044 kj |
| Protein | 10.9 g |
| Total lipid (fat) | 22.7 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 59.4 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 4.5 g |
| Sucrose | 0.00 g |
| Glucose | 0.30 g |
| Fructose | 0.37 g |
| Lactose | 0.00 g |
| Maltose | 3.8 g |
| Galactose | 0.00 g |
| Starch | 52.6 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 |
| Manganese, Mn | 0.56 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 |
| Pantothenic acid | 0.47 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 |
| Betaine | 39.7 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 |
| Vitamin A, IU | 156 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 34.0 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.40 mg |
| Tocopherol, gamma | 10.5 mg |
| Tocopherol, delta | 3.4 mg |
| Tocotrienol, alpha | 0.39 mg |
| Tocotrienol, beta | 1.1 mg |
| Tocotrienol, gamma | 0.42 mg |
| Tocotrienol, delta | 0.13 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 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 15:0 | 0.01 g |
| SFA 16:0 | 3.5 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.07 g |
| SFA 22:0 | 0.06 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 5.7 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 5.7 g |
| MUFA 18:1 c | 5.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 10.1 g |
| PUFA 18:2 | 9.4 g |
| PUFA 18:2 n-6 c,c | 9.3 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.72 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.71 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 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 | 0.54 g |
| Fatty acids, total trans-monoenoic | 0.45 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.45 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.09 g |
| Fatty acids, total trans-polyenoic | 0.09 g |
| Cholesterol | 3.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.29 g |
| Isoleucine | 0.42 g |
| Leucine | 0.74 g |
| Lysine | 0.42 g |
| Methionine | 0.19 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.49 g |
| Tyrosine | 0.34 g |
| Valine | 0.48 g |
| Arginine | 0.39 g |
| Histidine | 0.24 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.30 g |
| Proline | 1.1 g |
| Serine | 0.52 g |
FAQ
Are cheese crackers a good source of calcium?
Yes, they can be a decent source of calcium due to the cheese content, though they are not as calcium-rich as dairy products like milk or yogurt.
Why do cheese crackers sometimes have a pinkish hue?
The pink or orange color often comes from annatto, a natural food coloring derived from the seeds of the achiote tree, used to enhance the cheese-like appearance.
Can I make cheese crackers gluten-free?
Yes, many brands offer gluten-free versions using alternative flours like rice or almond flour. You can also make them at home with gluten-free flour blends.
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.