Cheez-It Original Baked Snack Crackers: Full Nutrition, Labelgrade C (64/100)
C 64 / 100 — Effectively zero sugar and high sodium per 100g.
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Cheez-It Original Baked Snack Crackers delivers 3g of protein and 150 calories per 27 CRACKERS (USDA FDC 2087644). Per 100g that’s 10g of protein; per oz, 2.8g. The Labelgrade is C (64 / 100): Effectively zero sugar and high sodium per 100g.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C+ | 65 / 100 | 10g per 100g — moderate; the per-serving total matters more than the per-unit density |
| Ingredient quality | B- | 72 / 100 | 18 ingredients, recognizable, no significant additive flags |
| Saturated fat load | C | 62 / 100 | 2g per serving (6.7g per 100g) — meaningful saturated fat load |
| Sodium load | F | 27 / 100 | 230mg per serving (217mg per oz) — high; structural for cured/preserved foods |
| Sugar load | A+ | 100 / 100 | 0g of sugar — perfect |
| Fiber | D | 53 / 100 | 0.99g per serving — modest fiber contribution |
| Overall | C | 64 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Cheez-It Original Baked Snack Crackers (this product) | 3g | 10g | 2.8g | 150 |
| Goldfish Cheddar Crackers | 3g | 10g | 2.8g | 140 |
| Triscuit Original Crackers | 3g | 10.7g | 3g | 120 |
| Pirate’S Booty Aged White Cheddar | 2g | 7.1g | 2g | 130 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
The sodium is the real story
Strip away the cheese-orange branding and what you have is a salty refined-flour cracker. The macro that actually defines Cheez-It isn’t the protein (a token 3g) or even the fat — it’s the 230mg of sodium per 27-cracker serving, which is what pulls the sodium dimension down to an F. On its own, 230mg is only about 10% of the day’s 2,300mg limit, and that’s fine. The problem is the serving size: almost nobody eats exactly 27 crackers and stops. Two casual handfuls in front of the TV and you’re near 460mg from a snack you didn’t think of as salty. That’s why portioning is the whole game here — measure it into a bowl, and a C-grade cracker behaves like a reasonable treat. Eat it from the box, and the sodium quietly stacks up.
Real cheese, but not enough to matter
The front of the box leans hard on “made with real cheese,” and that part is true — there’s genuine skim-milk cheese in the recipe. But read the ingredient order: enriched flour first, soybean and palm oil second, cheese third. By weight, this is a flour-and-oil cracker that’s been flavored with cheese, not a cheese product. The cheese earns its keep on taste, which is exactly why Cheez-It is so snackable. What it does not do is turn the cracker into a protein or calcium source worth counting — 3g of protein and 39.9mg of calcium per serving are rounding errors next to what an actual dairy serving delivers. Enjoy it for the flavor; just don’t let the “real cheese” line convince you it’s nourishing.
Scope
This page covers Cheez-It Original Baked Snack Crackers (24 oz/680 g), UPC 024100730360, as represented in USDA Branded Foods FDC 2087644. Cheez-It sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), VEGETABLE OIL (SOYBEAN AND PALM OIL WITH TBHQ FOR FRESHNESS), CHEESE MADE WITH SKIM MILK (SKIM MILK, WHEY PROTEIN, CHEESE CULTURES, SALT, ENZYMES, ANNATTO EXTRACT FOR COLOR), CONTAINS TWO PERCENT OR LESS OF SALT, PAPRIKA, YEAST, PAPRIKA OLEORESIN FOR COLOR, SOY LECITHIN.
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Quick Facts
Per serving · 27 CRACKERS
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (27 CRACKERS) |
|---|---|
| Calories | 150 |
| Protein | 3g |
| Total Fat | 8g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Total Carbohydrates | 17g |
| Dietary Fiber | 0.99g |
| Total Sugars | 0g |
| Sodium | 230mg |
| Cholesterol | 0mg |
| Calcium | 39.9mg |
| Iron | 1.08mg |
Scope: This page applies specifically to Original Baked Snack Crackers (24 oz/680 g) · UPC 024100730360. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains no listed meat or fish
contains a gluten-bearing ingredient
Frequently Asked Questions
Is Cheez-It healthy?
Be honest with yourself: it's a tasty snack, not health food. Cheez-It is built on enriched (refined) flour and soybean/palm oil, with only 3g of protein and 230mg of sodium per serving. Nothing here is dangerous in moderation, but nothing is actively good for you either — it's an empty-ish carb you eat for the flavor. Treat it as a treat, not a staple.
Why does Cheez-It only score a C?
Three things drag it down. The base is refined flour rather than whole grain (so the fiber is a near-zero 0.99g), the fat comes from soybean and palm oil, and — the real knock — sodium is high at 230mg per serving, which earns an F on that dimension. The one bright spot is zero sugar. Average that out and you land at a C (64/100).
Is there really cheese in Cheez-It?
Yes, but it's a small part of the recipe. 'Cheese made with skim milk' is the third ingredient, listed after the enriched flour and the vegetable oil — so by weight there's far more flour and oil than cheese. The real cheese is what gives the cracker its flavor; it is not what makes it a meaningful source of protein or calcium.
How many Cheez-It crackers is a serving?
A serving is 27 crackers (30g) — and that's the catch. 27 crackers go fast, and the nutrition label assumes you stop there. Double the handful and you've doubled the calories, fat, and sodium to roughly 460mg, which is where the sodium really starts to add up. Portioning into a bowl instead of eating from the box is the single best move here.
What's a better-graded cracker to swap in?
Triscuit Original (Labelgrade B-, 73/100) is the upgrade hiding in the same aisle. Its ingredient list is just whole-grain wheat, oil, and salt, so you get real whole grain and more fiber for a similar crunch. If you want the cheesy-snack vibe with a cleaner panel, it's the closest honest swap.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2087644. We re-verify top-traffic pages monthly and update within 7 days of a reformulation.