Kellogg's Cheez It Cheez-It Original scores 38/100 (Poor) due to its **ultra-processed nature** and notable sodium content, despite some protein and fiber.
This product has a FoodScore of 38/100, classifying it as 'Poor'.
It is a NOVA class 4 food, indicating it is ultra-processed.
A single pouch contains 761.9mg of sodium per 100g, contributing significantly to daily intake.
It provides 9.52g of protein and 2.4g of fiber per 100g.
Compared to a whole-food snack, this product offers fewer beneficial nutrients and more processed ingredients.
Scores -13 points above the snack category average (51/100 across 54 foods).
Fiber
2.4g
9% of Daily Value
Protein
9.52g
19% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
761.9mg
33% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Protein (9.5g)+5
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (6.0g)-5
Sodium (761.9mg)-3
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 38
Kellogg's Cheez It Cheez-It Original receives a FoodScore of 38 out of 100, primarily driven by its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty. While it gains points for its protein content (9.5g per 100g) and a modest amount of fiber (2.4g per 100g), these are offset by several nutritional drawbacks. The product is penalized for its saturated fat content, at 6.0g per 100g, and notably for its high sodium level, at 761.9mg per 100g. The presence of vegetable oil (high oleic soybean, soybean, palm, and/or canola oil) with TBHQ for freshness, and soy lecithin as an emulsifier, also contributes to its ultra-processed classification and associated penalties. There is no added sugar, which is a positive aspect. However, when compared to a whole-food snack alternative, Kellogg's Cheez It offers a less nutrient-dense profile with a higher degree of processing.
Health benefits
What the nutrients in kellogg's cheez it cheez-it original actually do for you, grounded in established dietary science.
Provides a Source of Protein
This product offers 9.52g of protein per 100g, which can contribute to satiety and muscle maintenance. While not a primary protein source, incorporating protein-containing snacks can help distribute protein intake throughout the day. For a typical serving size, this amount can help bridge hunger between meals, especially when combined with other protein-rich foods.
Contains Some Dietary Fiber
With 2.4g of fiber per 100g, Kellogg's Cheez It provides a small contribution to daily fiber intake. Dietary fiber is important for digestive health and can help regulate blood sugar levels. While this amount is not substantial, it is a positive attribute for a processed snack and can be part of a diet that includes various fiber sources.
Source of Iron
This product provides 3.33mg of iron per 100g, which is 19% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and energy production. For individuals looking to increase their iron intake, this snack can contribute to meeting daily requirements, especially when consumed as part of a varied diet rich in iron-fortified and naturally iron-rich foods.
Kellogg's Cheez It Cheez-It Original scores 38/100 (Poor) due to its ultra-processed nature and notable sodium content, despite some protein and fiber.
How to eat it
Kellogg's Cheez It Cheez-It Original is typically consumed as a standalone snack, often in single-serving pouches or from larger boxes. It's a common choice for quick, convenient snacking between meals or as part of a packed lunch. Due to its savory flavor, it can also be used as a crunchy topping.
To improve the nutritional profile, pair a small portion of Cheez-Its with fresh vegetables like carrot sticks or bell pepper strips.
Consider combining with a source of healthy fats or protein, such as a few nuts or a small piece of cheese, to enhance satiety and nutrient balance.
Be mindful of portion sizes; the high sodium content means moderation is key to avoid exceeding daily recommended limits for sodium intake.
Use crushed Cheez-Its as a flavorful breading for baked chicken or fish, rather than a standalone snack, to integrate them into a more balanced meal.
If seeking a similar savory crunch, consider swapping for whole-grain crackers with less sodium or air-popped popcorn seasoned lightly.
Things to keep in mind
Individuals with wheat, milk, or soy allergies should note that this product contains enriched flour (wheat), cheese made with skim milk, and soy lecithin. The presence of TBHQ (tertiary butylhydroquinone) as a preservative for freshness in the vegetable oil is also worth noting for those who prefer to avoid certain food additives. Due to its high sodium content (761.9mg per 100g), individuals monitoring their sodium intake, such as those with high blood pressure, should consume this product in moderation. While there are no artificial sweeteners or high sugar loads, the ultra-processed nature of the product suggests it should not be a dietary staple.
Kellogg's Cheez It Cheez-It Original scores 38/100 (Poor) on FoodScore. While it offers some protein and fiber, its classification as an ultra-processed food and its high sodium content mean it is not considered a healthy everyday snack. It is best consumed occasionally and in moderation as part of a balanced diet.
How does Kellogg's Cheez It compare to other savory crackers?
Compared to some other savory crackers like Ritz Crackers, Kellogg's Cheez It has a similar ultra-processed profile. Both often contain refined flours and vegetable oils. However, specific nutrient profiles, especially for sodium and saturated fat, can vary, so comparing labels is always recommended for individual products.
What is 'enriched flour' in the ingredient list?
Enriched flour is wheat flour to which specific B vitamins (niacin, thiamin mononitrate, riboflavin, folic acid) and iron have been added back after being removed during processing. This enrichment helps restore some of the nutrients lost, but it is still a refined grain rather than a whole grain.
What is a reasonable portion size for Kellogg's Cheez It?
The manufacturer's serving size is 1 pouch. Adhering to this portion helps manage calorie, fat, and sodium intake. For a snack, aiming for a smaller portion and pairing it with whole foods like fruit or vegetables can make it a more balanced choice. Frequent consumption of large portions can contribute to excessive sodium intake.
Can Kellogg's Cheez It be part of a weight management plan?
Due to its calorie density (500 calories per 100g) and ultra-processed nature, Kellogg's Cheez It is not ideal for frequent consumption in a weight management plan. If included, strict portion control is essential. Prioritizing snacks that are higher in fiber and protein from whole food sources would be more beneficial for satiety and nutrient intake.