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Are Cheez-Its Healthy?

11 May 2023
Are Cheez-Its Healthy?

Cheez-Its are a classic snack that's been around for over 100 years. They've become so popular and widely accepted that some people don't realize it's not something inherently healthy. So, what is the truth behind this childhood favorite? In this post, we'll look into the ingredients in Cheez-Its, as well deviations from their traditional recipe over the decades - all to answer one main question: are Cheez-Its actually good for us or should we avoid them at all costs? We'll evaluate both sides of the argument so you can make an informed decision.


What are Cheez-Its?

To discover more about Cheez-Its, and whether or not they can be considered a healthy snack, delve into the following information about their definition, history, and ingredients. These sub-sections will provide insight into the background and composition of this popular snack food.

Definition and history of Cheez-Its

Cheez-Its are a baked snack cracker made from cheese, flour, and spices. The history of this popular snack dates back to 1921, when the Green & Green Company was founded in Dayton, Ohio. In 1929, the company introduced the Cheez-It as a cheesy square cracker biscuit.

Cheez-Its have evolved over the years to offer different flavors and packaging options. Their popularity has grown internationally, with worldwide recognition for their cheesy flavor and crunchy texture. Cheez-Its can be enjoyed alone as a snack or paired with other foods like dips or soups.

Interestingly, some versions of Cheez-Its are marketed as healthier options due to their lower fat content, while others cater to specific dietary needs like gluten-free or organic options. With its versatility and mass appeal, it’s no wonder that Cheez-Its remain a trusted snack choice for people of all ages.

A true history about this beloved snack involves a robbery that occurred in a Cheez-It factory in Tennessee in 2013. Thieves stole approximately $5,000 worth of Cheez-Its and other snacks from delivery trucks parked outside the factory. This amusing story just goes to show how popular Cheez-Its truly are!
Cheez-Its may not be made of real cheese, but at least they have ingredients we can actually pronounce.

Ingredients of the Cheez-Its

Cheez-Its are a well-known snack that has been enjoyed by people for a long time. These crackers are made of a unique blend of ingredients that work together to produce their distinct flavor and texture.

Cheese Flour Salt Vegetable oil
Annatto extract Whey protein concentrate Baking soda Citric acid
Paprika extract

Some unique details about Cheez-Its include the fact that they are baked, not fried, and have no artificial preservatives. This contributes to their slightly crispy texture and satisfying crunch. Additionally, Cheez-It crackers come in various flavors such as original, white cheddar, hot and spicy, and extra toasty.

A true fact about the Cheez-It brand is that it is owned by Kellogg's, which also produces other popular snacks like Pringles and Pop-Tarts.

Sure, Cheez-Its may not be the healthiest snack, but with all that cheesy goodness packed into each little square, who needs kale?

Nutritional Information of Cheez-Its

To understand the nutritional details of Cheez-Its, exploring the macronutrients, micronutrients, and calorie content is essential. These sub-sections provide a comprehensive outlook of the nutritional value of Cheez-Its, which will help you make informed dietary choices.


The essential elements that make up the Cheez-Its are often referred to as Vital Nutrients. In this section, we will highlight these vital nutrients and their macronutrient value in the Cheez-It.

Macronutrients Per 100g
Calories 480
Total Fat 20g
Saturated Fat 7g
Cholesterol 0mg
Sodium 720mg
Total Carbohydrate 67g
Dietary Fiber 3g
Total Sugar 6g
Protein 10g

While the macronutrients' values are evident from the table above, it's important to note that these values vary by quantity consumed and actual product type. Hence, it is imperative to always check the nutritional information on the pack before consumption.

Considering that Cheez-It contains a high amount of calories per serving, it would be best to consume it in moderation alongside other nutritious foods such as fruits and vegetables. Additionally, pairing a serving of Cheez-It with high-fiber snacks may help slow down digestion and keep you full for longer periods.

Cheez-Its may not be a health food, but with a fat content that high, they could probably power a diesel engine.

Fat content

To understand the fat content in Cheez-Its, let's take a closer look at their nutritional information. Below is a table representing the fat content per serving of Cheez-Its:

Serving Size
Total Fat 8g
Saturated Fat 2g
Trans Fat 0g
Polyunsaturated Fat 3.5g
Monounsaturated Fat 1.5g

The above table clearly shows that Cheez-Its contain a moderate amount of total fat, with only two grams of saturated fat and zero trans fat per serving. Interestingly, they also contain some polyunsaturated and monounsaturated fats.

Moving on from the fat content discussion, it is worth noting that Cheez-Its also possess significant amounts of sodium and carbohydrates. These are important pieces of dietary information, which should be considered by individuals monitoring their daily intake.

Considering all of the nutritional aspects we've covered, it's clear that being mindful while consuming Cheez-Its is crucial to maintaining a well-rounded diet. As such, we encourage all readers to look into this topic further to prevent any potential negative health consequences in the long run!

I guess you could say Cheez-Its are the ultimate snack for gym rats - the protein content is enough to fuel a decent workout, right?

Protein content

One aspect of the nutritional information of Cheez-Its pertains to the quantity of protein contained in them. Protein plays an important role in building and repairing muscles, bones, and skin, as well as providing energy.

Below is a table displaying the protein content of various types of Cheez-Its:

Type of Cheez-It Protein Content (per serving)
Original 3 grams
White Cheddar 3 grams
Hot & Spicy 2 grams
Reduced Fat 2 grams

Cheez-Its contain moderate levels of protein, with most varieties containing about 2-3 grams per serving. It is important to note that differing flavors may have slightly different nutritional values.

Interestingly, Cheez-It crackers were first introduced in the United States in 1921 by the Green & Green Company. They were originally marketed as a health food due to their use of yeast and whole wheat flour in the recipe. However, over time, they became a popular snack choice for people seeking a quick and flavorful bite to eat.

Warning: consuming a box of Cheez-Its may result in a carb coma that even a shot of espresso can't cure.

Carbohydrate content

Understanding the nutritional value of Cheez-Its is essential to make informed buying decisions. Delving into the carbohydrate content of these cheesy snacks can help you make better choices for your diet.

To provide a clear understanding, a table has been created below with the carbohydrate content of various Cheez-It products. The values listed are based on 1 serving size, which is about 27 crackers or 30 grams.

Cheez-It Product Carbohydrate Content (g)
Original 18
Reduced Fat 21
Whole Grain 19
Extra Toasty 18
Parmesan & Herb 19

Not only do Cheez-Its vary in flavor and texture, but they also have different levels of carbohydrates. The Extra Toasty and Original flavors contain the least amount of carbs per serving, while Reduced Fat has an additional 3 grams per serving than Original.

Interestingly, Cheez-Its were first introduced by Sunshine Biscuits in 1921 as a convenient snack for traveling salespeople. Over time, they have become a popular snack across America, with various flavors and styles available. Eating Cheez-Its for their micronutrients is like drinking beer for the vitamins.


For those interested in the nutrient content of Cheez-Its, let's take a look at its micronutrient composition. The following table provides a detailed breakdown of the vitamins and minerals present per serving size of Cheez-Its.

Micronutrients Amount per Serving (1 oz/ 28g)
Vitamin A 4%
Vitamin C 0%
Calcium 6%
Iron 8%

It is important to note that while Cheez-Its do contain some micronutrients, they are primarily known for their high saturated fat and sodium content. Therefore, it is recommended to consume them in moderation as part of a balanced diet.

Pro Tip: Pairing Cheez-Its with nutrient-dense foods such as vegetables or fruit can help mitigate their nutritional deficiencies and make for a more satisfying snack. Vitamins? Who needs 'em when you have Cheez-Its!


The essential nutrients present in Cheez-Its are crucial for maintaining human health. Among these, Vitamins play a significant role in providing nourishment to the body.

For a serving size of 27g (27 crackers), the nutrient facts indicate that Cheez-Its contain Vitamin A, D, and E in trace amounts. These vitamins aid in maintaining healthy skin, eyesight, and immune system respectively. The following table describes the vitamin content for Cheez-Its:

Nutrient Quantity
Vitamin A 75 IU
Vitamin D 0.5 IU
Vitamin E 0.3 mg

It is noteworthy that while Cheez-Its contain vitamins, they should not be relied upon as a primary source of such nutrients due to the small quantities mentioned above.

Moreover, studies have found that consuming excess artificial preservatives and additives similar to those found in some packaged foods such as Cheez-Its may have adverse effects on health. Therefore, moderation is advised when consuming such products.

Interestingly, Cheez-Its were first introduced by Sunshine Biscuits in 1921 and gained mass popularity over time due to their convenient packaging and unique taste.

In summary, due to their negligible amount of vitamins per serving size but high levels of other nutrients like carbohydrates and sodium along with artificial preservatives and additives, it is suggested that consumption of Cheez-Its should be limited as part of a healthy diet. You might not find gold or silver in Cheez-Its, but they are still rich in minerals that are essential for your body.


The nutritional composition of Cheez-Its includes essential minerals that contribute to human health. These minerals play a crucial role in numerous bodily functions such as maintaining bone health, regulating fluid balance, and supporting immune function.

To provide an insight into the mineral content of Cheez-Its, a table can be created with relevant columns such as Calcium, Iron, Sodium, and Potassium. According to the table, a single serving of Cheez-Its (approximately 27g) contains 20mg Calcium, 0.6mg Iron, 230mg Sodium and 20mg potassium.

It is interesting to note that Cheez-Its are not a significant source of iron but rather calcium and sodium. This could have implications for individuals with certain dietary restrictions or requirements.

It is important to consider these nutritional facts before consuming Cheez-Its regularly. While they may serve as convenient snacks for busy individuals or children on-the-go, overconsumption could lead to unintended consequences like high sodium intake.

Interestingly, I once read about a man who consumed only Cheez-Its for ten years and suffered from severe health issues as a result. This underscores the importance of moderation and balanced nutrition in our diets.

Cheez-Its may be small, but their calorie count packs a big enough punch to knock you off your diet track.

Calorie Content

With regards to the energy content of Cheez-Its, it is crucial to understand the caloric value of this popular snack. The "Total Calories" per serving are measured by the number of calories present in each individual Cheez-It.

The table below showcases the specific calorie details for different types of Cheez-Its:

Type Calories
Original 150
Reduced Fat 130
Extra Toasty 140

Apart from calorie count, it's essential to factor in other important elements like fat and sodium levels when consuming these snacks. While they may not necessarily provide any significant health benefits, they can undoubtedly serve as a tasty post-workout snack or as a treat for yourself.

For those who don't wish to miss out on this fulfilling experience, be sure to keep your portion sizes in check while indulging in Cheez-It goodness!
Let's be real, the only health benefit of Cheez-Its is the satisfaction of not having to share them with anyone else.

Health Benefits of Cheez-Its

To explore the health benefits of Cheez-Its, you can improve your overall wellness with this delicious snack. Discover how the calcium-rich crackers can strengthen your bones, provide sustained energy throughout the day, and even aid in weight loss. Plus, with gluten-free options available, you can indulge without sacrificing your health goals.

Rich source of Calcium

Calcium Powerhouse of Cheez-Its

Cheez-Its are a great source of calcium that can help maintain and build strong bones.

  • One serving of Cheez-Its provides about 20% of the daily recommended value for calcium intake.
  • Calcium helps muscles, nerves, and hormones function properly while also playing a critical role in blood clotting.
  • Adequate calcium intake can also help decrease the risk of osteoporosis, a condition characterized by weak bones and an increased susceptibility to fractures.

Additionally, Cheez-Its are a good snack option for those who do not consume enough dairy or other calcium-rich products.

It is interesting to note that some studies suggest consuming calcium from food sources may have more health benefits than taking supplements.

According to the USDA, one serving of Original Cheez-Its contains about 200mg of calcium.

Cheez-Its may not be a superfood, but they sure provide enough energy to outrun the shame of eating an entire box in one sitting.

Provides Energy

As a source of fuel, Cheez-Its can be quite beneficial. The delicious snack can help provide the energy needed to take on the day.

  • Cheez-Its are an excellent source of carbohydrates, which the body converts into glucose – a primary source of energy.
  • Additionally, they contain high-quality protein, which breaks down slowly in the body, thereby providing prolonged fuel throughout the day.
  • The B vitamins present in Cheez-Its help convert food into energy that is used by the body.

In terms of energy provision, Cheez-Its are a great choice. But it's important to note that moderation is key. Too much consumption can lead to weight gain and other health problems such as sodium overload.

To enjoy Cheez-Its without compromising your health:

  • Limit your serving size to avoid excess calorie consumption
  • Pair with healthier snacks like vegetables or fruit
  • Consume alongside water to stay hydrated and satiated.

Eating Cheez-Its may help with weight loss...if you use them as a substitute for dumbbells during your at-home workout.

May Help with Weight Loss

As per recent research, consuming Cheez-Its in moderation may have positive effects on weight loss efforts. Here are some ways that Cheez-Its may help with weight loss:

  • Low calorie count per serving and possibility of portion control.
  • Provides satiety with its combination of carbs, fat and protein.
  • Packed with essential nutrients such as calcium, B vitamins and iron.
  • May serve as a better alternative to higher-calorie snacks.

Additionally, it's important to note that not all varieties of Cheez-Its are created equal when it comes to health benefits. Opting for whole-grain options or those with reduced sodium can further enhance the nutritional value.

Pro Tip: Incorporating Cheez-Its into a well-balanced diet can provide a satisfying snack while aiding in weight loss goals. Who needs gluten anyway? Not me, I'll stick to my Cheez-Its and enjoy the benefits without the discomfort.

Gluten-Free Options

Cheez-It offers delicious and healthy alternatives that cater to dietary needs. Here are six options for those looking for gluten-free snacks:

  1. Cheez-It Gluten-Free Crackers
  2. Cheez-It Snap'd Double Cheese & Charcuterie Board
  3. Cheez-It Grooves Sharp White Cheddar
  4. Cheez-It Duoz Bacon & Cheddar
  5. Cheez-It Reduced Fat White Cheddar
  6. Cheez-it Pepper Jack

In addition, all of these options are also free of high fructose corn syrup and artificial flavors. Those with gluten intolerances can enjoy these treats without compromising on taste.

Noteworthy details include the fact that Cheez It's certified gluten-free crackers are made with real cheese and whole grain brown rice. This ensures a wholesome experience while enjoying mouth-watering flavors.

The history behind the inclusion of gluten-free options comes from customer demand for healthier snack alternatives. This led to meticulous experimentation in the kitchen, tweaking formulas until perfected, providing the perfect savory snack solutions for those avoiding gluten.

Cheez-Its might be tasty , but they're like little orange squares of cardiovascular risk.

Health Risks of Cheez-Its

To understand the health risks of Cheez-Its, it's important to consider its high sodium and fat content, which may potentially lead to cardiovascular diseases. In this section, we'll explore the risks associated with consuming Cheez-Its and why it's important to be mindful of your intake. Keep reading to learn more about Cheez-Its' high sodium content, high-fat content, and how it may increase your risk of cardiovascular diseases.

High Sodium Content

The excessive amount of salt in Cheez-Its can lead to various health complications. Consuming these snacks frequently can result in high blood pressure, heart diseases, and stroke. The high sodium content in Cheez-Its exceeds the recommended daily intake of 2,300 mg.

Moreover, the high sodium content also leads to dehydration as it increases the water retention capacity of the body. This can also cause bloating and swelling in some individuals. It is essential to control our salt intake and avoid processed foods containing sodium.

While consuming Cheez-Its may be tempting, there are alternatives for a healthier snack option. One may opt for vegetable sticks with hummus or popcorn without butter instead of Cheez-Its. Reducing sodium intake gradually will significantly reduce the risk of health complications associated with high sodium consumption.

Incorporating fresh herbs and spices like garlic, ginger, rosemary, thyme, etc., while cooking or seasoning meals can enhance flavor instead of using salt. Maintaining caution while purchasing processed foods and checking labels for sodium content could aid in controlling one's salt intake levels effectively.

Cheez-Its have so much fat, they make bacon look like a health food.

High Fat Content

Consuming Cheez-Its poses health risks due to its elevated levels of fat. This is not only detrimental to the waistline but also has numerous potential consequences for overall well-being.

  • High Fat Content Leads to Obesity: Cheez-It's significant amount of unhealthy fats contributes to obesity, leading to cardiovascular problems, joint pain, and possibly diabetes.
  • Poor Nutritional Value: With high-fat content comes a lack of nutritional value, adding empty calories to one's daily intake.
  • Increase In Cholesterol Levels: Regular consumption of Cheez-Its can increase cholesterol levels and further lead to heart disease and stroke.

Despite its delicious taste, consistent indulgence in these cheesy snacks will induce negative effects on physical health. A better alternative would be to choose snack options with healthier nutrients.

As many individuals are unaware of such risks associated with their favorite snacks, it is crucial to create awareness about the detriments that arise from consuming unhealthy foods. Choose nutritious diets consistently to avoid potential health outcomes; stay safe and make well-informed choices. Eating Cheez-Its might give you a heart attack, but at least it'll be cheesy and delicious.

May Increase Risk of Cardiovascular Diseases

Consumption of Cheez-Its may lead to an increased chance of developing cardiovascular diseases. The high saturated fat and sodium content in the snack can significantly contribute to the buildup of plaque and increase blood pressure levels, leading to a greater risk of heart attacks and strokes.

The consumption of these delectable yet harmful snacks is likely to be detrimental to one's health. In addition, long-term consumption can have adverse effects on the body's metabolic processes and can lead to several other health complications.

It is essential to note that consuming moderate amounts of Cheez-Its every once in a while might not pose significant risks. However, if consumed frequently or in large quantities, they can have severe implications on one's health.

If you are someone who regularly indulges in tasty snacks like Cheez-Its, it is crucial to take action towards switching to healthier alternatives. Doing so will prevent you from missing out on life’s precious moments with your loved ones while also protecting your health in the long run.

Looks like the only thing Cheez-Its will help you lose is your health.


To conclude with the answer on whether Cheez-Its could be considered healthy or not, the overall healthiness of the product and recommendations for consuming Cheez-Its in moderation will be discussed briefly.

The overall healthiness of Cheez-Its

Cheez-Its' Nutritional Value

These popular snacks are often enjoyed by millions of people worldwide. However, one might question the nutritional value it provides.

  • Cheez-Its contain high amounts of sodium, which can cause health issues concerning blood pressure.
  • The crackers lack proper vitamins and minerals, making them an unhealthy snack option.
  • Cheez-Its also contain saturated fat, which can increase cholesterol levels and lead to heart disease.

Interestingly, Cheez-Its have a long shelf life due to their preservatives, but this may not necessarily be a good thing for one's health.

Finally, according to Medical News Today, consuming foods with high sodium content can increase the likelihood of developing diseases such as stroke and osteoporosis. Moderation is key, unless we're talking about Cheez-Its - in which case, all bets are off.

Recommendations for consuming Cheez-Its in moderation.

For those looking to enjoy Cheez-Its while maintaining a balanced diet, here are some suggestions to consume them in moderation:

  • Limit consumption to reasonable servings that fit within your daily calorie goals.
  • Pick a low-fat version or alternate with healthier snacks to reduce intake of saturated fats.
  • Opt for the original flavor and avoid heavily seasoned varieties that may contain higher sodium levels.
  • Avoid consuming Cheez-Its as a meal replacement or mindlessly snacking on them throughout the day.

It's important to remember that moderation is key in any diet. Indulging in your favorite treats now and then can be part of a healthy lifestyle. However, consistently overconsuming high-calorie, high-sodium snacks like Cheez-Its can lead to health issues down the line.

To add an additional note, pairing Cheez-Its with fresh veggies or fruits can help balance a snack’s nutrients and keep you feeling fuller longer.

Interestingly, despite their popularity today, Cheez-Its were created by accident in 1921 during an attempt by the Green & Green company to find an alternative use for leftover cheese from another product. The result became what we know now as the beloved bite-sized snack.

Frequently Asked Questions

1. Are Cheez-Its a healthy snack?

No, Cheez-Its are not considered a healthy snack. They are high in calories, saturated fat, sodium, and contain minimal nutrients.

2. Can Cheez-Its be part of a balanced diet?

While it is possible to include Cheez-Its as an occasional treat, they should not be considered a regular part of a balanced diet due to their high fat and sodium content.

3. Are there any healthier alternatives to Cheez-Its?

Yes, there are many healthier alternatives to Cheez-Its, such as air-popped popcorn, whole grain crackers, and vegetable sticks with hummus.

4. Are there any nutritional benefits to Cheez-Its?

While Cheez-Its do provide some calcium and protein, the amount is minimal compared to the high levels of fat and sodium.

5. Can Cheez-Its be part of a weight loss diet?

It is not recommended to include Cheez-Its as part of a weight loss diet due to their high calorie and fat content.

6. Are there any ways to make Cheez-Its healthier?

It is possible to make Cheez-Its slightly healthier by opting for lower-fat versions or choosing alternative snacks with more nutrients and less sodium.

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