Crackers, sandwich, cheese filled
Common food
Photo: Wikipedia
These are two crisp, savory crackers sandwiching a creamy, processed cheese filling. The texture is a satisfying crunch giving way to a smooth, salty center. Nutritionally, they are a calorie-dense snack, providing a quick energy boost from carbs and fats but minimal fiber.
Calorie split: 8% protein · 52% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love the addictive combination of salty, cheesy flavor and the satisfying crunch-to-cream texture contrast. Their portability makes them a go-to for quick hunger fixes, lunchboxes, and nostalgic snacking.
⚠️ Watch-outs & how to enjoy it better
They are highly processed, often high in sodium and refined carbs, which can cause blood sugar spikes and leave you hungry soon after. To counteract this, pair them with a source of protein like hummus or a hard-boiled egg, and practice portion control by sticking to a single serving.
Key benefits
- Convenient, portable, and shelf-stable snack
- Provides quick energy from carbohydrates
- Offers a small amount of protein and calcium from the cheese filling
- Often fortified with vitamins and minerals
- Satisfies savory cravings effectively
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The most famous brand, Ritz Bits, was introduced in 1984 as a miniature version of the classic Ritz cracker, capitalizing on the 'bite-sized' food trend.
Full nutrition (USDA data · scales with serving)
| Water | 3.9 g |
| Energy | 477 kcal |
| Protein | 9.3 g |
| Total lipid (fat) | 21.1 g |
| Carbohydrate, by difference | 61.7 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 257 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 406 mg |
| Potassium, K | 429 mg |
| Sodium, Na | 978 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 21.5 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.45 mg |
| Riboflavin | 0.68 mg |
| Niacin | 3.8 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 100 ug |
| Folic acid | 86.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 160 ug |
| Choline, total | 27.5 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 10.0 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.1 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 14:0 | 0.20 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 2.4 g |
| Fatty acids, total monounsaturated | 11.3 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 11.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.15 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 | 2.0 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 cheese-filled crackers a good source of calcium?
They contain some calcium from the processed cheese filling, but they are not a significant or reliable source compared to dairy products like milk, yogurt, or natural cheese.
Why do they sometimes have a pinkish or orange powder?
That's typically a cheese-flavored seasoning blend, often containing paprika, annatto, or other colorants to enhance the visual appeal and salty, cheesy taste.
Can I eat these if I'm lactose intolerant?
Most use processed cheese or cheese analogues that may contain lactose. Check the ingredient list for milk derivatives; many people with mild intolerance can still consume them in small amounts.
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 4.77 kcal/g · 8% calories from protein · 1.9 g fiber · 3.2 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: 2.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.