Kellogg's Cheez It Crackers Grooves Bacon scores 18/100 (Avoid) due to its **ultra-processed nature** and the presence of **trans fat**.
This product received a FoodScore of 18/100, indicating it is an 'Avoid' choice.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
A significant concern is the presence of trans fat, contributing to a -20 penalty.
Compared to whole-food snack alternatives, this product is considerably higher in sodium (826.67mg/100g).
Portion control is important due to its high sodium and calorie content.
Scores -23 points above the snack category average (41/100 across 2903 foods).
Fiber
1.6g
6% of Daily Value
Protein
9g
18% of Daily Value
Added sugar
1.7g
3% of Daily Value
Sodium
826.67mg
36% of Daily Value
+
What it brings to the table
Protein (9g)+5
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (4.2g)-2
Sodium (826.7mg)-4
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 18
Kellogg's Cheez It Crackers Grooves Bacon earned a FoodScore of 18 out of 100, placing it in the 'Avoid' category. This score is primarily driven by several nutritional factors and its processing level. The product receives a significant penalty of -20 for the presence of trans fat, even in small amounts (0.3g per 100g). As an ultra-processed food (NOVA class 4), it incurs an additional -10 penalty, reflecting its extensive industrial processing. Furthermore, the high sodium content at 826.67mg per 100g results in a -4 penalty, and the 4.2g of saturated fat per 100g adds a -2 penalty. The ingredient list includes soybean oil (with TBHQ for freshness), which is a concentrated ultra-processed fat, leading to another -3 penalty. On the positive side, it receives a +5 bonus for its protein content of 9g per 100g and a +2 bonus for iron, providing 15% of the Daily Value. However, these bonuses are outweighed by the substantial penalties, particularly from trans fat and its ultra-processed nature, making it a less optimal choice compared to a whole-food snack alternative.
Health benefits
What the nutrients in kellogg's cheez it crackers grooves bacon 9oz actually do for you, grounded in established dietary science.
Source of Protein
This product provides 9g of protein per 100g, which can contribute to your daily protein intake. Protein is essential for muscle repair and growth, and for producing enzymes and hormones. While not a primary protein source, it can add to the overall protein content of a snack occasion, especially when paired with other protein-rich foods.
Contains Iron
Kellogg's Cheez It Crackers Grooves Bacon contributes 2.7mg of iron per 100g, accounting for 15% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body and in energy production. Including foods that provide iron can help meet daily requirements, particularly for individuals who may be at risk of iron deficiency.
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 later in the day by bridging meal gaps. However, it is important to consider the nutritional profile when choosing convenient options.
Kellogg's Cheez It Crackers Grooves Bacon scores 18/100 (Avoid) due to its ultra-processed nature and the presence of trans fat.
How to eat it
Kellogg's Cheez It Crackers Grooves Bacon is typically consumed as a standalone snack, often in casual settings or as part of a packed lunch. The common portion size is 18 crackers, which is important to note for managing calorie and sodium intake.
To improve the nutritional balance, pair these crackers with fresh vegetables like cucumber slices or bell pepper strips.
Consider serving a small portion alongside a source of lean protein such as a hard-boiled egg or a small amount of unsalted nuts.
Be mindful of the serving size; measure out your portion to avoid overconsumption, especially given the sodium content.
For a more nutrient-dense snack, consider whole-grain crackers with cheese and fruit as an alternative.
Things to keep in mind
Consumers should be aware that Kellogg's Cheez It Crackers Grooves Bacon contains common allergens including wheat, milk, and soy, as declared in the ingredient list. The presence of monosodium glutamate (MSG) and disodium inosinate/guanylate are flavor enhancers that some individuals may choose to limit in their diet. The product also contains soybean oil, which is a common allergen for some, and TBHQ for freshness, a synthetic antioxidant. Individuals sensitive to these additives or those managing specific dietary restrictions, such as a low-sodium diet, should review the ingredient list carefully.
Is Kellogg's Cheez It Crackers Grooves Bacon healthy?
Based on its FoodScore of 18/100, Kellogg's Cheez It Crackers Grooves Bacon is classified as an 'Avoid' food. This is primarily due to its ultra-processed nature, the presence of trans fat, and its high sodium content. While it offers some protein and iron, these benefits are outweighed by other nutritional factors.
How does Kellogg's Cheez It Crackers Grooves Bacon compare to other crackers like Nabisco Ritz Crackers?
Compared to other crackers like Nabisco Ritz Crackers, Kellogg's Cheez It Crackers Grooves Bacon shares a similar profile as an ultra-processed snack. Both typically contain refined grains, added fats, and sodium. Nutritional differences would depend on the specific SKU, but generally, neither would be considered a nutrient-dense option compared to whole-food snacks.
What is 'natural smoke flavor' in the ingredients?
Natural smoke flavor is a food additive used to impart a smoky taste without actual smoking. It is typically produced by condensing smoke from burning wood. While 'natural' in name, it is still an ingredient added during processing to enhance flavor.
What is a reasonable portion size for these crackers?
The declared serving size is 18 crackers. Adhering to this portion size is important for managing calorie, fat, and sodium intake. Consuming larger portions will significantly increase the intake of these components, which may not align with dietary guidelines for regular consumption.
Can I include these crackers in a balanced diet?
While not a primary source of essential nutrients, Kellogg's Cheez It Crackers Grooves Bacon can be included in a balanced diet in moderation and as an occasional treat. It is best enjoyed as part of a varied diet rich in whole, unprocessed foods to ensure adequate nutrient intake.