Cheez-It Nutrition Facts and Ingredients - Are Cheez-Its Healthy?

An In-Depth Look at Cheez-It Nutrition Facts and Health Profile

Cheez-It is a popular brand of baked cheese crackers owned by the Kellogg Company. The crispy, cheesy snacks have been a pantry staple for decades. But what exactly is in Cheez-Its, and how healthy are they? This article will dive into the nutrition facts, ingredients, and health implications of Cheez-It crackers.

Serving Size and Calorie Count

The standard Cheez-It serving size is 30g or around 27 crackers. This contains:

• 150 calories
• 70 calories from fat
• 8g total fat (12% DV)
• 2g saturated fat (10% DV)
• 0g trans fat
• 0mg cholesterol
• 230mg sodium (10% DV)
• 18g total carbs (6% DV)
• less than 1g fiber (3% DV)
• 1g protein

The calorie count is moderate for the serving size. The crackers derive about 47% of calories from fat, mostly coming from cheese and oils.

Ingredients in Cheez-Its

Cheez-Its contain:

• Enriched flour - supplies carbs, iron, B vitamins
• Cheese made with skim milk - provides protein and calcium
• Vegetable oils - source of fat
• Salt - for flavor
• Leavening agents - help crackers rise
• Monosodium glutamate (MSG) - enhances umami flavor
• Artificial colors - Yellow 6, Yellow 5, Red 40

Cheez-Its rely heavily on processed ingredients like refined flour, MSG, and artificial colors to achieve their iconic taste and texture.

Micronutrients in Cheez-Its

Cheez-Its contain minor amounts of these vitamins and minerals:

• Calcium: 4% DV
• Iron: 4% DV
• Vitamin A: 0% DV
• Vitamin C: 0% DV
• Thiamin: 4% DV
• Riboflavin: 4% DV
• Niacin: 4% DV
• Vitamin B6: 2% DV
• Folate: 2% DV
• Vitamin B12: 2% DV

The enrichment adds small amounts of B vitamins and iron. The cheese provides calcium. But Cheez-Its lack other key vitamins and minerals.

Fat Content and Type

Around 47% of Cheez-It calories come from fat. The source of the 8g total fat per serving includes:

• Cheese
• Vegetable oils (soybean, canola, etc.)
• Partially hydrogenated oils

The cheese provides healthy fats, but the oils add less healthy saturated and trans fats. 2g of saturated fat is 10% of the daily value.

Carbohydrates in Cheez-Its

There are 18g net carbs per serving, which accounts for 72% of Cheez-It calories. The main sources are:

• Enriched bleached wheat flour
• Sugar
• Maltodextrin
• Dextrose

These refined grains and sugars give Cheez-Its their crunch but spike blood sugar. The crackers offer just 1g of fiber.

Protein Content

Cheez-Its contain only 1g of protein per serving, coming from cheddar cheese made with skim milk. The protein is incomplete and does not provide all essential amino acids.

Sodium Content

There are 230mg of sodium in one serving of Cheez-Its, which is 10% of the daily recommended limit. Sources include:

• Salt
• Monosodium glutamate (MSG)
• Baking soda
• Processed cheese

The saltiness makes them more addictive but could pose issues for those monitoring sodium intake.

Health Impact of Cheez-It Ingredients

Refined Grains

The enriched white flour lacks fiber and nutrients compared to whole grains. Refined grains are quickly digested, spiking blood sugar.

Vegetable Oils

Oils like soybean and canola add mostly unsaturated fats, but processing creates unhealthy trans fats. The oils promote inflammation.

Sugar and Corn Syrup

Added sugars like dextrose provide sweetness but no nutrition. They also negatively impact blood sugar and metabolism.

MSG

MSG enhances the savory umami flavor. But some people experience headaches, chest pain, or dizziness after consuming MSG.

Artificial Colors

Synthetic food dyes like Yellow 5 have come under scrutiny for causing hyperactivity in children and cellular oxidative stress.

Sodium

Excess sodium intake can increase blood pressure, raising risks for stroke, heart disease, and kidney problems.

Nutritional Pros and Cons

Pros

• Provide some calcium for bone health
• Contain a bit of iron, B vitamins, and vitamin A
• Low in sugar compared to many snacks
• Gluten-free varieties available
• Non-GMO and Kosher certifications

Cons

• High in refined carbs with little fiber
• Large amounts of processed oils and sodium
• Include MSG, artificial colors, preservatives
• Not suitable for gluten-free, vegan, or low-sodium diets
• Provide empty calories with minimal nutrition

Healthier Cheez-It Alternatives

Those looking for a healthier cheesy cracker option can consider:

• Annie's Cheddar Bunnies - uses whole grains, less sodium
• Back to Nature Crackers - organic, gluten-free
• Mary's Gone Crackers - made with seeds and whole grains
• Food Should Taste Good - multigrain, low sodium
• Sensible Portions Garden Veggie Straws - vegan alternative

Check labels to pick crackers with less fat, sodium, and sugars. Prioritize whole food ingredients over artificial additives.

Are Cheez-Its Healthy? Final Verdict

Cheez-Its can reasonably fit into a balanced diet in moderation but are not a nutritious snack. While delicious, their high sodium, refined carbs, and artificial ingredients make them more of a junk food.

Enjoy Cheez-Its as an occasional treat, but favor whole foods like fruits, vegetables, nuts, and lean proteins for daily snacking health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.