Kellogg's Cheez It Crackers Duoz Cheddar Jack/Pretzel 5.8oz
Kellogg's Cheez It Crackers Duoz Cheddar Jack/Pretzel scores 19/100 (Avoid) due to its **ultra-processed nature** and **high sodium content**, despite some protein and iron.
This product scores 19/100 (Avoid) on FoodScore.
It is a NOVA class 4 ultra-processed food.
A single serving contains 948.28mg of sodium, contributing significantly to daily intake.
Compared to air-popped popcorn, this SKU has considerably more fat and sodium.
Consider this product for occasional consumption in controlled portions.
Scores -22 points above the snack category average (41/100 across 2903 foods).
Fiber
1.9g
7% of Daily Value
Protein
9.31g
19% of Daily Value
Added sugar
0.1g
0% of Daily Value
Sodium
948.28mg
41% of Daily Value
+
What it brings to the table
Fiber (1.9g)+1
Protein (9.3g)+5
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (4.3g)-2
Sodium (948.3mg)-4
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 19
Kellogg's Cheez It Crackers Duoz Cheddar Jack/Pretzel receives a FoodScore of 19/100, primarily driven by its classification as a NOVA class 4 ultra-processed food. This category inherently incurs a significant penalty due to extensive processing and the presence of industrial ingredients. The product also contains trans fat, which results in a substantial score deduction. Its high sodium content, at 948.28mg per 100g, is another major factor contributing to the low score, as this amount is nearly half the daily recommended limit. While the product does offer some protein (9.31g per 100g) and a small amount of fiber (1.9g), these positive attributes are outweighed by the penalties. The inclusion of vegetable oil (soybean and palm oil with TBHQ for freshness) also contributes to a penalty for concentrated ultra-processed fat. Compared to a baseline of air-popped popcorn or raw vegetables with hummus, this Kellogg's Cheez It product is significantly higher in sodium, total fat, and saturated fat, making it a less favorable choice for regular consumption.
Health benefits
What the nutrients in kellogg's cheez it crackers duoz cheddar jack/pretzel 5.8oz actually do for you, grounded in established dietary science.
Source of Iron
This product provides 3.9mg of iron per 100g, which is 22% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various metabolic processes. 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 to diversify their iron sources.
Contains Protein
Kellogg's Cheez It Crackers Duoz offers 9.31g of protein per 100g. Protein is vital for muscle repair and growth, enzyme production, and overall bodily function. While this amount is not exceptionally high for a snack, it can contribute to the feeling of satiety when consumed as part of a balanced snack. Pairing it with other protein sources could further enhance this benefit.
Convenient Snack Option
As a packaged snack, this product offers convenience and portability, making it an easy option for on-the-go consumption or quick hunger management. For individuals with busy schedules, having readily available snacks can help prevent overeating at main meals or choosing less desirable options. However, portion control is important due to its nutrient profile.
Kellogg's Cheez It Crackers Duoz Cheddar Jack/Pretzel scores 19/100 (Avoid) due to its ultra-processed nature and high sodium content, despite some protein and iron.
How to eat it
Kellogg's Cheez It Crackers Duoz are typically consumed as a standalone snack, often in larger portions, or as an accompaniment to sandwiches. The combination of cheddar jack crackers and pretzels offers a varied texture and flavor profile, making it a popular choice for casual snacking.
To improve the nutritional balance, pair a small portion of these crackers with fresh vegetables like carrot sticks or cucumber slices.
Consider using a measured serving (e.g., a small bowl) to manage portion sizes and avoid overconsumption of sodium and fat.
For a more filling snack, combine with a source of lean protein such as a hard-boiled egg or a small handful of unsalted nuts.
As an alternative, consider whole-grain crackers with low-sodium cheese or a spread like hummus to reduce sodium and ultra-processed ingredients.
Things to keep in mind
This product contains several ingredients that warrant attention. The presence of monosodium glutamate (MSG) may be a concern for individuals sensitive to it, though it is generally recognized as safe. The ingredient list also includes natural and artificial flavors, which can be a point of consideration for those preferring whole, unprocessed foods. Allergens declared include wheat, milk, and soy, making it unsuitable for individuals with allergies to these common ingredients. Due to its high sodium content, individuals with hypertension or those advised to limit sodium intake should consume this product sparingly. The ultra-processed nature of the product suggests a less nutrient-dense profile compared to whole foods.
Is Kellogg's Cheez It Crackers Duoz Cheddar Jack/Pretzel healthy?
This product scores 19/100 on FoodScore, indicating it is an 'Avoid' choice for regular consumption. It is classified as an ultra-processed food (NOVA class 4) and contains high levels of sodium and trans fat, which negatively impact its nutritional profile. While it offers some protein and iron, these benefits are outweighed by other factors.
How does Kellogg's Cheez It Crackers Duoz compare to other snack crackers?
Compared to other snack crackers like Nabisco Ritz Crackers, Kellogg's Cheez It Duoz has a similar ultra-processed profile and often comparable levels of sodium and saturated fat. Many popular snack crackers share these characteristics. For a more nutrient-dense option, consider whole-grain crackers with minimal added ingredients.
What is 'TBHQ for freshness' in the ingredient list?
TBHQ (tertiary butylhydroquinone) is a synthetic antioxidant used to preserve fats and oils in processed foods, preventing rancidity and extending shelf life. It is approved by the FDA for use in food, but some individuals prefer to limit consumption of foods containing such additives.
What is a reasonable portion size for this product?
The declared serving size is 1/2 cup. Given its high sodium and fat content, adhering to this portion size is important for moderation. Consuming larger portions frequently could contribute significantly to daily intake of these nutrients, which may not align with dietary guidelines.
Can this product be part of a balanced diet?
While it can be included in a balanced diet, it should be consumed in moderation and as an occasional treat rather than a regular staple. Prioritizing whole, unprocessed foods for the majority of your diet will provide a more comprehensive range of essential nutrients and fewer additives.