Cheeseits

Snack

Item Rating: 45/100

1 serving (30 grams) contains 150 calories, 3.0 grams of protein, 8.0 grams of fat, and 17.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

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		160.0 mg	12%
Iron		5.6 mg	31%
Potassium		400.0 mg	8%

* 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

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 576 cal (47.4%)

Protein: 96 cal (7.9%)

Carbs: 544 cal (44.7%)

About Cheeseits

Cheez-Its are a popular American snack cracker, first introduced by Green and Green Company in 1921. Now produced by Kellogg's, these small, square crackers are known for their baked texture and cheesy flavor. Cheez-Its fall into the processed food category and are made from enriched wheat flour, vegetable oils, and cheese. Nutritionally, Cheez-Its are calorie-dense (500 kcal per 100g) with significant levels of fat (26.6g), carbohydrates (56.7g), and moderate protein content (10g). They also provide small amounts of calcium (66.7mg) and iron (2.3mg) but lack dietary fiber and essential vitamins like Vitamin C and D. Due to their high calorie, fat, and sodium content, they are best consumed in moderation as a treat rather than a nutrient-dense food staple.

Health Benefits

• Provides quick energy due to its carbohydrate content (56.7g per 100g).
• Contains calcium (66.7mg per 100g), which supports bone health.
• Offers small amounts of iron (2.3mg per 100g), a mineral that aids in oxygen transport within the body.

Dietary Considerations

Allergens: Contains wheat, milk

Suitable for: Lacto-vegetarian (if cheese source is vegetarian)

Not suitable for: Gluten-free, vegan, dairy-free, ketogenic

Selection and Storage

Store in a cool, dry place in an airtight container to maintain freshness and prevent staleness.

Common Questions About Cheeseits Nutrition

Are Cheez-Its high in protein?

Cheez-Its contain 10 grams of protein per 100 grams, which is considered moderate for a snack food. While they are not a significant source of protein compared to foods like lean meats or legumes, they can contribute to daily protein intake as part of a balanced diet.

Can I eat Cheez-Its on a keto diet?

Cheez-Its are not suitable for a keto diet as they contain 56.67 grams of carbohydrates per 100 grams, which is far above typical keto-friendly thresholds. Opt for low-carb alternatives like cheese crisps if you're following a strict ketogenic plan.

Are Cheez-Its healthy to eat regularly?

Cheez-Its are high in calories (500 kcal per 100 grams) and contain 26.67 grams of fat along with 766.67 mg of sodium, making them calorie-dense and high in sodium. While they can be enjoyed occasionally, frequent consumption may contribute to weight gain and high sodium intake if not balanced with healthier foods.

What is a recommended serving size of Cheez-Its?

A typical serving size of Cheez-Its is around 30 grams (approximately 27 crackers), which provides about 150 calories, 3 grams of protein, and 230 mg of sodium. Be mindful of portion sizes as it's easy to overeat these calorie-dense snacks.

How do Cheez-Its compare to similar snacks like Goldfish?

Compared to Goldfish crackers, Cheez-Its are slightly higher in calories and fat but also contain more protein per serving. Both are processed snacks high in sodium, so the choice between them often comes down to personal taste and dietary preferences.

Data Sources & Scientific References