Cheez-It Crackers: Calories, Nutrition Facts, and Health Benefits (2026)

Cheez-It Crackers contain 150 calories, 3 g of protein, and 8 g of fat per 27 crackers (30 g). Each serving also provides 1 g of fiber and has a glycemic index of about 55, making it a moderate choice for snacking.

This page provides an overview of the nutritional content of Cheez-It Crackers, focusing on their calorie count, macronutrient breakdown, and health implications. It also explores how these crackers fit into various dietary goals and compares them to other snack options.

Cheez-It Crackers Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of Cheez-It Crackers per serving.

Values are for 27 crackers (30 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	150	500	8%
Protein	3.0 g	10.0 g	6%
Carbohydrates	17.0 g	56.7 g	6%
Fiber	1.0 g	3.3 g	4%
Sugar	0.0 g	0.0 g	-
Fat	8.0 g	26.7 g	10%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	27 mg	90 mg	1%
Saturated Fat	2.0 g	6.7 g	10%
Sodium	230 mg	767 mg	10%

About 45% of cheez-it crackers calories come from carbohydrates, 8% from protein and 47% from fat.

Cheez-It Crackers by Health Goal

The by-goal ratings section evaluates how Cheez-It Crackers align with common dietary objectives.

Goal	Rating	Why
Weight loss	Fair	150 calories per serving; calorie-dense at 500 cal per 100 g, so keep portions small
Blood sugar / diabetes	Moderate	Glycemic load of about 9 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	1 g fiber per serving
Heart health	Fair	A processed, low-nutrient food; best eaten in moderation
Muscle gain	Fair	Low in protein (3 g per serving)

Cheez-It Crackers and Blood Sugar

Glycemic index: 55. Glycemic load: 9 per serving.

Cheez-It Crackers has a glycemic index of about 55 and a glycemic load of around 9 per serving. Eating it with protein, fat or fiber slows the rise.

How Cheez-It Crackers Compares to Other Snacks

In the comparison table, Cheez-It Crackers are analyzed alongside other popular snacks to highlight their nutritional differences.

Snack (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Cheez-It Crackers	500	10.0	26.7	767
Goldfish Baked Crackers	467	10.0	16.7	833
Wheat Thins	452	6.5	16.1	645
Triscuits	429	10.7	12.5	464

Cheez-It Crackers Myths, Checked

Baked crackers are low in fat , Misleading. Baked does not mean low fat; Cheez-Its are about 27% fat by weight.

Real cheese makes them nutritious , Misleading. They do contain real cheese but are high in refined flour and sodium.

How to Track Cheez-It Crackers

Snacks are among the easiest foods to underestimate, since the portion people pour is usually bigger than the label serving, so weighing cheez-it crackers beats eyeballing the bag. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cheez-it crackers accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every popular snack ranked by calories, protein and satiety, every chip and snack ranked by calories, and best low-calorie snacks ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in about 27 Cheez-It crackers?

There are 150 calories in about 27 Cheez-It crackers, which is equivalent to a 30 g serving size.

Is cheez-it crackers good for weight loss?

Cheez-It Crackers may not be the best choice for weight loss, as they contain 8 g of fat and 150 calories per serving, which can add up quickly.

Can people with diabetes eat cheez-it crackers?

People with diabetes can eat Cheez-It Crackers, but they should be mindful of the glycemic index of about 55 and the carbohydrate content of 17 g per serving.

How much protein is in cheez-it crackers?

Each serving of Cheez-It Crackers contains 3 g of protein, which can contribute to daily protein intake but is not a significant source.

Is cheez-it crackers high in sugar?

Cheez-It Crackers contain 0 g of sugar, making them a low-sugar snack option.

Are Cheez-Its made with real cheese?

Yes, Cheez-Its are made with real cheese, which contributes to their flavor and texture.

Key Takeaways

• Cheez-It Crackers provide 150 calories per serving.
• Each serving contains 3 g of protein.
• There is 1 g of fiber in a serving.
• The crackers have 8 g of fat, including 2 g of saturated fat.
• They contain 230 mg of sodium per serving.
• The glycemic load is about 9, indicating a moderate impact on blood sugar.