Kellogg's Cheez It Crackers Duoz Sharp Cheddar/Parmesan 4.3oz
Kellogg's Cheez It Crackers Duoz Sharp Cheddar/Parmesan scores 16/100 (Avoid) primarily due to its **ultra-processed nature** and the presence of **trans fat**, despite some protein and fiber.
FoodScore: 16/100 (Avoid).
Contains 9.1g protein and 1.8g fiber per 100g.
High in sodium (886.67mg) and contains trans fat.
Significantly more processed than a whole-food snack alternative.
Best consumed in small, controlled portions due to its nutrient profile.
Scores -25 points above the snack category average (41/100 across 2903 foods).
Fiber
1.8g
6% of Daily Value
Protein
9.1g
18% of Daily Value
Added sugar
0.1g
0% of Daily Value
Sodium
886.67mg
39% of Daily Value
+
What it brings to the table
Fiber (1.8g)+1
Protein (9.1g)+5
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (5.7g)-5
Sodium (886.7mg)-4
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 16
Kellogg's Cheez It Crackers Duoz Sharp Cheddar/Parmesan receives a FoodScore of 16 out of 100, placing it in the 'Avoid' category. This score is largely driven by several penalties. A significant deduction of 20 points is applied due to the presence of trans fat, indicated by the use of partially hydrogenated vegetable oil, although the ingredient list specifies 'soybean and palm oil with TBHQ for freshness' which can sometimes mask trans fats if not fully hydrogenated. The product's classification as NOVA class 4, meaning ultra-processed, incurs a 10-point penalty. Furthermore, its high sodium content at 886.67mg per 100g leads to a 4-point penalty, and the 5.7g of saturated fat results in a 5-point deduction. The formulation also includes a penalty for concentrated ultra-processed fat. On the positive side, it gains 5 points for its 9.1g of protein and 1 point for 1.8g of fiber. Iron contributes 2 bonus points. Compared to a whole-food snack alternative, this product contains significantly more sodium, saturated fat, and is highly processed.
Health benefits
What the nutrients in kellogg's cheez it crackers duoz sharp cheddar/parmesan 4.3oz actually do for you, grounded in established dietary science.
Source of Protein
This product provides 9.1g of protein per 100g, which can contribute to daily protein intake. Protein is essential for muscle repair and growth, and for producing enzymes and hormones. While not a primary protein source, the protein content in Kellogg's Cheez It can add to the overall protein consumed in a varied diet, especially when paired with other protein-rich foods.
Provides Iron
Kellogg's Cheez It contains 3.5mg of iron per 100g, accounting for 19% of the Daily Value. Iron is a crucial mineral for oxygen transport in the blood and energy production. Including iron-containing foods in the diet helps prevent iron deficiency, which can lead to fatigue and weakness. This product can contribute a modest amount of this essential micronutrient.
Contains Some Fiber
With 1.8g of fiber per 100g, this product offers a small contribution to daily fiber intake. Dietary fiber is important for digestive health and can help maintain bowel regularity. While this amount is not substantial, it is a positive aspect for a snack cracker, which often contains minimal fiber.
Kellogg's Cheez It Crackers Duoz Sharp Cheddar/Parmesan scores 16/100 (Avoid) primarily due to its ultra-processed nature and the presence of trans fat, despite some protein and fiber.
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 or soups. Their savory flavor profile makes them a popular choice for casual snacking occasions. However, it's easy to overconsume due to their palatability.
To improve the nutritional balance, pair a small portion of these crackers with fresh vegetables like carrot sticks or cucumber slices.
Consider serving with a source of healthy fats and protein, such as a small amount of hummus or a slice of low-fat cheese, to increase satiety.
Measure out a single serving (25 crackers) into a bowl to avoid mindless overeating directly from the box.
For a more nutrient-dense snack, consider swapping these crackers for whole-grain crackers with avocado or a handful of unsalted nuts.
Things to keep in mind
This product contains several ingredients that warrant attention. The presence of trans fat, even in small amounts, is a nutritional concern due to its association with cardiovascular health. The ingredient list includes 'soybean and palm oil with TBHQ for freshness', with TBHQ being a synthetic antioxidant. Monosodium glutamate (MSG) is also listed, which some individuals may be sensitive to, experiencing symptoms like headaches or flushing. Allergens declared on the label include wheat and milk, which are common allergens. Individuals with celiac disease or lactose intolerance should avoid this product. The high sodium content (886.67mg per 100g) should be noted by individuals monitoring their sodium intake for blood pressure management.
Is Kellogg's Cheez It Crackers Duoz Sharp Cheddar/Parmesan healthy?
Kellogg's Cheez It Crackers Duoz Sharp Cheddar/Parmesan scores 16/100, placing it in the 'Avoid' category. While it offers some protein and iron, its ultra-processed nature, high sodium, and presence of trans fat mean it does not align with a health-promoting dietary pattern for regular consumption. It is best considered an occasional snack.
How does Kellogg's Cheez It compare to other snack crackers?
Compared to some other snack crackers, Kellogg's Cheez It has a similar profile in terms of being an ultra-processed snack. For instance, while it may have more protein than a plain saltine cracker, it generally contains more sodium and saturated fat than a whole-grain cracker like Triscuit. Its trans fat content is a notable differentiator from many other crackers.
What is 'TBHQ for freshness' in the ingredient list?
TBHQ (tertiary butylhydroquinone) is a synthetic antioxidant used to prevent oils and fats from going rancid, thus extending the product's shelf life. It is generally recognized as safe by regulatory bodies in small amounts, but some consumers prefer to limit synthetic additives in their diet.
What is a reasonable portion size for these crackers?
A reasonable portion size for Kellogg's Cheez It Crackers Duoz is 25 crackers, which is the declared serving size. This portion helps manage intake of calories, sodium, and saturated fat. Consuming larger portions regularly would significantly increase the intake of these components, making it harder to maintain a balanced dietary pattern.
Can I include these crackers in a balanced diet?
Yes, these crackers can be included in a balanced diet, but they should be consumed in moderation and as an occasional treat. Due to their high sodium, saturated fat, and ultra-processed nature, they should not be a staple. Prioritize whole, unprocessed foods for the majority of your snack and meal choices.