1 serving (30 grams) contains 150 calories, 3.0 grams of protein, 8.0 grams of fat, and 17.0 grams of carbohydrates.
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Nutrition Information
Calories |
1200 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.0 g | 82% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1840.0 mg | 80% | |
| Total Carbohydrates | 136.0 g | 49% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 24 g | 48% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80.0 mg | 6% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 240 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cheese its
Cheez-Its are a popular snack cracker made primarily from enriched flour, cheese, and vegetable oils. Originating in the United States, they belong to the category of processed snack foods designed for convenience and widespread appeal. Although Cheez-Its are known for their savory flavor and crispy texture, they are calorie-dense and contain a notable amount of sodium, which can be concerning for those monitoring their salt intake. A single serving (around 27 crackers or 30g) provides approximately 150 calories, 8g of fat, 17g of carbohydrates, and 230mg of sodium. While they do contain small amounts of calcium and protein due to cheese content, they are not considered a significant source of essential nutrients. Cheez-Its are best consumed in moderation as part of a balanced diet due to their high sodium and fat content and their limited nutritional benefits.
Health Benefits
- Provides small amounts of calcium, which supports bone health.
- Contains protein from cheese, which aids in muscle repair and growth.
- Delivers energy from carbohydrates, making it a quick source of fuel for physical activity.
Dietary Considerations
Selection and Storage
Store Cheez-Its in a cool, dry place, in their original sealed packaging to maintain freshness. After opening, transfer to an airtight container to prevent staleness.
Common Questions About Cheese its Nutrition
Are Cheez-Its high in protein and calories?
A standard serving of Cheez-Its (about 27 crackers or 30g) contains 150 calories, 4g of protein, and 8g of fat. While they provide some protein, Cheez-Its are not considered a high-protein snack and are calorie-dense due to their fat and carbohydrate content.
Can I eat Cheez-Its on a keto or low-carb diet?
Cheez-Its are not suitable for a strict keto diet as they contain 17g of carbohydrates per standard serving, with only 1g of dietary fiber. For a low-carb diet, they can be consumed in small quantities, but they are generally not considered keto-friendly because of their relatively high carb content.
Are there any health concerns associated with eating Cheez-Its?
Cheez-Its contain refined flour, added sodium, and some processed ingredients, which may contribute to excessive calorie, sodium, and unhealthy fat intake if consumed in large amounts. They are best enjoyed as an occasional snack rather than a staple in a balanced diet.
What is the recommended serving size for Cheez-Its?
The recommended serving size for Cheez-Its is 27 crackers or 30g, which is approximately a small handful. It's important to stick to this portion as larger servings can easily add up in terms of calories, saturated fat, and sodium.
How do Cheez-Its compare to other salty snacks like pretzels or chips?
Cheez-Its tend to have more protein (4g per serving) compared to pretzels, but they are higher in fat due to their cheese-based ingredients. Chips, especially potato chips, often have a comparable calorie count but may contain less protein. Cheez-Its can be a more filling snack option due to the combination of fat and protein, but their sodium content is similar to other processed snacks.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
