Cratox AI
Reviewed by Cratox Nutrition Team · Updated February 16, 2026
crackers cheese
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Crackers, cheese (Cheez-It)

🔥 489 Calories
💪 10.9g Protein
⚡ 59.4g Carbohydrates
🥑 22.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Baked Goods
Crackers, cheese (Cheez-It)
Energy density
Dense
489 kcal per 100g
Macro energy profile
Balanced
9% Protein · 49% Carbohydrates · 42% Fat
Glycemic profile
High GI
GI 70 · GL 29
Notable signals
High in fatHigh in sodiumLow in sugarUSDA data

Nutritional Information

489
kcal/100g
Protein
10.9g
Carbohydrates
59.4g
Fat
22.7g
Glycemic Index:
70

About Crackers, cheese (Cheez-It)

Crackers, cheese (Cheez-It) are a popular snack originating in the United States, known for their crispy texture and cheesy flavor. Created in 1921 by the Green & Green Company, these bite-sized crackers have become a staple in many households, often enjoyed on their own or paired with various toppings. The unique blend of ingredients, including enriched wheat flour and real cheese, gives Cheez-Its their distinct taste and appeal, making them a favorite among both children and adults. Nutritionally, Crackers, cheese (Cheez-It) provide a convenient source of energy, with approximately 489 calories per 100 grams. They contain 10.9 grams of protein, which supports muscle health, and 59.4 grams of carbohydrates, primarily from whole grains. The fat content is relatively high at 22.7 grams, including some saturated fat. While Cheez-Its can be enjoyed as a snack, moderation is key due to their calorie density. They can also be incorporated into meals, adding crunch and flavor to salads or cheese boards.

Health Benefits

Provides a quick source of energy due to high carbohydrate content.
Contains protein that aids in muscle repair and growth.
Offers a convenient snack option for on-the-go lifestyles.
Rich in calcium from cheese, supporting bone health.
Can be paired with fruits and vegetables for balanced snacking.
Contains B vitamins that are essential for energy metabolism.
A favorable option for parties and gatherings as a sharable snack.
Low in cholesterol, making it suitable for heart-healthy diets.
Has a long shelf life, making it easy to stock up.
Can stimulate appetite due to its savory flavor.

Recommended Food Pairings

🥗
Cheese: Enhances the cheesy flavor and adds protein.
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Hummus: Provides a creamy texture and additional fiber.
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Salsa: Adds zest and freshness, balancing savory and spicy.
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Avocado: Offers healthy fats and creaminess, enhancing nutrition.
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Nut butter: Creates a satisfying sweet and savory combination.

How to Consume

Serving size
Recommended serving is 30g (about 12 pieces)
Frequency
Recommended frequency is 2-3 times per week
  • •Enjoy as a standalone snack for a quick energy boost.
  • •Pair with fruits or veggies for a more balanced snack.
  • •Use as a topping for soups to add crunch.
  • •Crush and use as a crust for baked dishes.
  • •Incorporate into cheese platters for entertaining.

Selection & Storage

How to choose:

  • ✓Look for packages that are sealed tightly to ensure freshness.
  • ✓Check the expiration date to ensure product quality.
  • ✓Select varieties made with real cheese for better flavor.
  • ✓Choose whole grain options for added fiber benefits.
Storage
Store in a cool, dry place away from direct sunlight.
Shelf life
Best consumed within 6 months for optimal freshness.

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance should avoid.
  • ⚠️Those with dairy allergies should not consume.
  • ⚠️May cause digestive discomfort in sensitive individuals.
  • ⚠️Excessive consumption may lead to increased calorie intake.
  • ⚠️May contribute to weight gain if not consumed in moderation.

Frequently Asked Questions

How many calories does Crackers, cheese (Cheez-It) have?

Crackers, cheese (Cheez-It) contain approximately 489 calories per 100 grams, making them a calorie-dense snack option. It's important to consider portion size when including them in your diet.

Is Crackers, cheese (Cheez-It) healthy?

While Crackers, cheese (Cheez-It) provide energy and some nutrients, they should be consumed in moderation. They contain protein and calcium but are also high in calories and fat. Pairing them with fruits or veggies can enhance their nutritional profile.

How should Crackers, cheese (Cheez-It) be stored?

Store Crackers, cheese (Cheez-It) in a cool, dry place, ideally in an airtight container to maintain freshness. Keep them away from moisture and direct sunlight to prevent them from becoming stale.

What are the benefits of eating Crackers, cheese (Cheez-It)?

Eating Crackers, cheese (Cheez-It) offers several benefits, including a quick source of energy, a tasty snack option, and the potential to enhance meals when paired with other nutritious foods. They can also be a satisfying treat in moderation.

How much Crackers, cheese (Cheez-It) can I eat per day?

It is recommended to consume no more than 30g (about 12 pieces) per serving, 2-3 times a week, to enjoy the flavor while managing calorie intake.

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