Cheez-It Nutrition Facts: Ingredients, Vitamins, and Is it Healthy?

Examining the Nutritional Value of Cheez-It Snack Crackers

Cheez-It is one of the most popular brands of cheese snack crackers. With their baked cheddar taste and crispy texture, Cheez-Its have been an go-to snack staple for generations. But what exactly is in these little squares? Are Cheez-It nutrition facts better or worse than similar cheese crackers?

Cheez-It Ingredients

The classic Cheez-It is made up of the following main ingredients:

• Enriched flour - Provides carbs and some B vitamins
• Vegetable oil - Adds fat for crispness and moisture
• Cheddar cheese - Provides protein, calcium, and cheese flavor
• Salt - For enhancement of flavor
• Leavening - Helps crackers puff up while baking
• Yeast extract - Boosts cheesy taste
• Paprika - Adds vibrant orange color

Over the years, Cheez-It has expanded its offerings to include various flavors like hot and spicy, white cheddar, grooves, Snap'd, and Duoz. While flavors and shapes may differ, the base formula of enriched flour and cheddar cheese remains consistent.

Macronutrients in Original Cheez-It

Looking at the nutritional label, a serving of 27 crackers (1 oz) contains:

• Calories: 130
• Fat: 6g - Saturated 2g
• Carbohydrates: 18g - Fiber 0g - Sugars 0g
• Protein: 3g

This nutritional profile is on par with other popular cheese cracker brands like Goldfish. The majority of calories come from refined carbohydrates, with a moderate amount of fat, and relatively little protein.

Vitamins and Minerals

Since Cheez-Its start out as an enriched wheat flour base, that flour is fortified with certain vitamins and minerals including:

• Thiamin (3% DV)
• Riboflavin (3% DV)
• Niacin (5% DV)
• Folate (4% DV)
• Iron (4% DV)

The cheese provides a good amount of calcium at 10% DV. So combined with the enriched flour, Cheez-Its supply a modest level of important nutrients for a savory snack cracker.

Sodium Content

A primary concern with snack foods tends to be high amounts of sodium. For reference, health organizations recommend limiting sodium to <2,300 mg per day. Each serving of Cheez-It contains:

• 230mg sodium (Original)
• 220-350mg (Flavored varieties)

So sodium is on the higher side but not drastically so compared to similar products. Those restricting salt may need to watch portion sizes.

Fat and Cholesterol

The small amount of fat in Cheez-Its comes mostly from frying the crackers in vegetable oil during production. However, the cheese ingredient also contributes additional fat for a total of 6g per serving.

Despite the cheese and buttery flavor, a serving of 27 crackers actually contains 0mg cholesterol. So they can be part of a heart-healthy diet when enjoying in moderation.

Simple Ingredients

When comparing nutrition labels, it can be easy to get lost in the details of vitamins, minerals, carbs and protein. But at the end of the day, the ingredients list may matter most.

What sets Cheez-Its apart from many competitors is its short, simple, understandable ingredient statement. You can recognize each item as an actual food rather than a lab-created additive.

This makes Cheez-Its an appealing choice for shoppers looking to avoid products with lengthy chemical-sounding ingredients.

How Cheez-Its Fit Into a Healthy Lifestyle

When it comes to highly processed snack foods that start out as flour and vegetable oil, no product will ever achieve nutritional perfection. However, examined holistically, Cheez-It offers some advantages.

Pick Your Portion

A sensible approach with any snack chip or cracker is pay attention to serving sizes. The standard 1 oz package contains 4-6 servings. So adjusting portion sizes lets you enjoy Cheez-Its in moderation as part of an overall balanced diet.

Pair with Protein

On their own, Cheez-Its offer mostly refined carbs and fat. But combining them with a protein source helps round out the nutritional profile. For example, enjoy Cheez-Its alongside nuts, cheese, Greek yogurt, hard boiled eggs, or lean deli meat.

Substitute Starchy Sides

In place of potato chips, fries, or buttery dinner rolls, Cheez-Its can serve as a crunchy, flavorful substitution to complete a well-balanced plate. Focus your meal around lean protein and veggies then use Cheez-Its to satisfy a craving for starch.

Incorporate Into Recipes

Use crushed up Cheez-Its as crunchy low-carb breading for chicken tenders, baked fish fillets, or tofu. Or sprinkle them on top of casseroles right before baking for an instant flavor and texture boost.

Go for Whole Grains

If you want to further maximize nutrition, consider alternatives like Annies Organic Bunny Grahams or Marys Gone Crackers. They offer comparable flavors and textures with the added benefits of whole grains.

The Bottom Line on Cheez-It Nutrition

At the end of the day, most processed snack foods require balancing portion sizes and ingredients in order to fit into a healthy pattern of eating. Made from pantry staple ingredients like flour, oil and cheddar cheese, Cheez-It crackers offer nostalgic flavor and crunch with no artificial flavors or additives.

While not the most nutritious snack on its own, enjoyed in moderation alongside other whole foods, Cheez-Its can be part of an overall balanced, sensible approach to snacking and healthy living.

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.