Kellogg's Cheez It Crackers Duoz Cheddar/Baby Swiss 4.3oz
Kellogg's Cheez It Crackers Duoz Cheddar/Baby Swiss scores 17/100 (Avoid) due to its **ultra-processed nature** and the presence of **trans fat**, significantly impacting its nutritional profile.
This product received a FoodScore of 17/100, placing it in the 'Avoid' category.
It is classified as NOVA class 4, indicating it is an ultra-processed food.
A significant concern is the presence of 0.4g of trans fat per 100g.
Compared to whole-food snack alternatives, this product offers limited nutritional value.
Consider portion control, as a typical serving of 25 crackers provides 24.4g of total fat.
Scores -24 points above the snack category average (41/100 across 2903 foods).
Fiber
1.9g
7% of Daily Value
Protein
9.2g
18% of Daily Value
Added sugar
0.2g
0% of Daily Value
Sodium
770mg
33% of Daily Value
+
What it brings to the table
Fiber (1.9g)+1
Protein (9.2g)+5
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (5.5g)-5
Sodium (770mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 17
Kellogg's Cheez It Crackers Duoz Cheddar/Baby Swiss receives a FoodScore of 17 out of 100, primarily due to several significant nutritional drawbacks. The product is classified as NOVA class 4, meaning it is ultra-processed, which incurs a substantial penalty in our scoring system. A key factor driving the low score is the presence of 0.4g of trans fat per 100g, which is associated with negative health outcomes and leads to a significant penalty. Additionally, the product contains 5.5g of saturated fat per 100g and 770mg of sodium per 100g, both contributing to penalties. The ingredient list highlights the use of vegetable oil (soybean and palm oil with TBHQ for freshness), indicating a concentrated source of processed fats. While it does receive minor bonuses for its 9.2g of protein and 1.9g of fiber per 100g, and a small amount of iron (19% DV), these are not enough to offset the penalties. Compared to a whole-food snack alternative, such as a handful of nuts or a piece of fruit, Kellogg's Cheez It offers a less favorable nutrient density.
Health benefits
What the nutrients in kellogg's cheez it crackers duoz cheddar/baby swiss 4.3oz actually do for you, grounded in established dietary science.
Source of Iron
Kellogg's Cheez It Crackers Duoz Cheddar/Baby Swiss provides 3.5mg of iron per 100g, contributing 19% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and various cellular functions. While not a primary source, it can contribute to daily iron intake, especially for individuals who may not consume enough iron-rich foods regularly. This can be a useful consideration for those looking for convenient snack options that offer some micronutrient contribution.
Protein Contribution
This product contains 9.2g of protein per 100g. Protein is crucial for muscle repair and growth, enzyme production, and overall bodily functions. While a single serving may not provide a large amount, the protein content can contribute to satiety and help meet daily protein needs when consumed as part of a balanced diet. For a snack, this level of protein can be a minor benefit, especially when paired with other protein sources.
Convenient Energy Source
With 493.33 calories per 100g, Kellogg's Cheez It Crackers Duoz Cheddar/Baby Swiss offers a readily available energy source. This can be beneficial for individuals needing quick energy, such as during busy periods or before/after light physical activity. Its convenient, shelf-stable format makes it an easy option for on-the-go snacking, providing calories to sustain energy levels throughout the day. However, it is important to balance this with nutrient-dense options.
Kellogg's Cheez It Crackers Duoz Cheddar/Baby Swiss scores 17/100 (Avoid) due to its ultra-processed nature and the presence of trans fat, significantly impacting its nutritional profile.
How to eat it
Kellogg's Cheez It Crackers are typically consumed as a standalone snack, often in larger portions, or as an accompaniment to sandwiches. They are a common choice for quick, convenient snacking at home or on the go. The typical portion size is 25 crackers, which can be easy to exceed.
Pair with a source of fiber and protein, such as hummus or a slice of cheese, to enhance satiety and nutrient intake.
Measure out a single serving (25 crackers) into a small bowl to practice portion control and avoid overconsumption.
Use these crackers as a crunchy topping for salads or soups to add texture without making them the main component of the meal.
Consider swapping for whole-grain crackers or air-popped popcorn when seeking a less processed snack option.
Things to keep in mind
Consumers should be aware of several aspects of Kellogg's Cheez It Crackers Duoz. The product contains trans fat, which is generally recommended to be minimized in the diet due to its potential impact on cardiovascular health. The ingredient list also includes monosodium glutamate (MSG), a flavor enhancer that some individuals may prefer to avoid due to perceived sensitivities. Allergens declared on the label include wheat, milk, and soy, which are common allergens. Individuals with celiac disease or gluten sensitivity should avoid this product due to the presence of enriched wheat flour. Those with dairy allergies should also exercise caution. The sodium content of 770mg per 100g is relatively high, and individuals managing blood pressure or on a sodium-restricted diet should consume this product in moderation.
Is Kellogg's Cheez It Crackers Duoz Cheddar/Baby Swiss healthy?
Based on its FoodScore of 17/100, Kellogg's Cheez It Crackers Duoz Cheddar/Baby Swiss is not considered a healthy food choice. It is an ultra-processed snack with notable amounts of saturated fat, trans fat, and sodium. While it offers some protein and iron, these benefits are outweighed by its less favorable nutritional components.
How does Kellogg's Cheez It compare to other snack crackers?
Compared to other snack crackers like Nabisco Wheat Thins, Kellogg's Cheez It Crackers Duoz has a similar ultra-processed classification. Nutritional profiles can vary, but many conventional crackers share common concerns such as high sodium and refined grains. For a more nutrient-dense option, consider whole-grain crackers with minimal added ingredients.
What is TBHQ and why is it in these crackers?
TBHQ (tertiary butylhydroquinone) is an antioxidant used as a preservative in many processed foods, including these crackers. It helps to prevent the oxidation of fats and oils, thereby extending the product's shelf life and maintaining its flavor. It is approved by regulatory bodies for use in food within specific limits.
What is a reasonable portion size for these crackers?
A reasonable portion size for Kellogg's Cheez It Crackers Duoz is 25 crackers, as indicated on the nutrition label. This portion provides 123 calories, 6.1g of total fat, and 192.5mg of sodium. Sticking to this serving size helps manage intake of calories, fat, and sodium.
Can I include these crackers in a balanced diet?
While not a primary source of essential nutrients, Kellogg's Cheez It Crackers Duoz can be included in a balanced diet in strict moderation. It is best consumed occasionally and in controlled portions, alongside a diet rich in whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Focus on pairing it with nutrient-dense options.