Cheez its

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 (120g)

Calories		600
% Daily Value*
Total Fat		32 g	41%
	Saturated Fat	8 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		920 mg	40%
Total Carbohydrates		68 g	24%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		12 g	24%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		2 mg	11%
Potassium		120 mg	2%

* 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: 288 cal (47.4%)

Protein: 48 cal (7.9%)

Carbs: 272 cal (44.7%)

About Cheez its

Cheez-Its are small, square-shaped, baked snack crackers that originated in the United States. First produced by the Green & Green Company in 1921, they are now manufactured by Kellogg’s. Made primarily from enriched wheat flour, vegetable oils, cheddar cheese, and spices, Cheez-Its are a processed food typically enjoyed in casual settings or as a quick snack. Their nutritional profile includes carbohydrates, fats, and modest protein content. A serving of Cheez-Its provides approximately 150 calories, 8 grams of fat, 17 grams of carbohydrates, and 3 grams of protein, but it is relatively high in sodium, with around 230 milligrams per serving. They are widely consumed for their distinct cheddar flavor and crunchy texture.

Health Benefits

• Cheez-Its provide a small amount of calcium (about 10 mg per serving), derived from their cheese content, which supports strong bones and teeth.
• The carbohydrate content offers quick energy, suitable for short-term physical activities.
• The protein content, while modest at 3 grams per serving, contributes to maintaining muscle mass and tissue repair.

Dietary Considerations

Allergens: Contains milk, wheat, soy

Not suitable for: Gluten-free diets, lactose intolerance, vegan diets, low-sodium diets

Selection and Storage

Store Cheez-Its in a cool, dry place in an airtight container to preserve freshness and crunch.

Common Questions About Cheez its Nutrition

Are Cheez-Its high in protein?

Cheez-Its are not considered high in protein. A standard 30g serving (around 27 crackers) contains about 4g of protein. While this contributes to your daily intake, they are primarily known as a carb and fat-heavy snack rather than a protein-rich food.

Can I eat Cheez-Its on a keto diet?

Cheez-Its are not ideal for a keto diet as they are relatively high in carbohydrates. A 30g serving contains around 17g of total carbs, which could consume a significant portion of your carb allowance on keto. It’s best to opt for keto-approved cheese snacks instead.

Are Cheez-Its healthy or should I be concerned?

Cheez-Its are a processed snack made with refined flour and artificial ingredients. While they are low in sugar and contain some calcium, they are also high in sodium (250mg per 30g serving) and lack significant nutritional benefits. Eating them in moderation is key, as overconsumption can contribute to high sodium intake and empty calories.

What is a proper serving size for Cheez-Its?

The recommended serving size for Cheez-Its is 30g or about 27 crackers, which provides 150 calories, 8g of fat, 17g of carbs, and 4g of protein. Stick to this portion size to avoid overeating, as it’s easy to surpass it during snacking.

How do Cheez-Its compare to other cheesy snacks?

Compared to other cheesy snacks like Goldfish or Cheetos, Cheez-Its have a denser texture and slightly higher protein content. However, they tend to be similar in calorie and carb content per serving. If sodium or added flavors concern you, compare nutrition labels to make an informed choice.

Data Sources & Scientific References