Kellogg's Cheez It Crackers Hot & Spicy receives a FoodScore of 16/100 (Avoid) primarily due to its **ultra-processed nature** and the presence of **trans fat**.
This product scores 16/100 (Avoid) on FoodScore.
It contains 747.62mg of sodium per 100g, contributing significantly to the penalty score.
The presence of trans fat, even in small amounts, incurs a substantial penalty.
As a NOVA class 4 food, it is an ultra-processed snack.
Consider this product for occasional consumption rather than a regular dietary staple.
Scores -25 points above the snack category average (41/100 across 2903 foods).
Fiber
1.9g
7% of Daily Value
Protein
8.31g
17% of Daily Value
Added sugar
0.3g
1% of Daily Value
Sodium
747.62mg
33% of Daily Value
+
What it brings to the table
Fiber (1.9g)+1
Protein (8.3g)+4
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (5.9g)-5
Sodium (747.6mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 16
Kellogg's Cheez It Crackers Hot & Spicy scores 16 out of 100, placing it in the 'Avoid' category. This score is heavily influenced by several factors. A significant penalty of -20 points is applied due to the presence of trans fat, even if in small quantities, as indicated by the 'partially hydrogenated oil' or similar phrasing often associated with its formation (though not explicitly listed here, the penalty is applied based on internal analysis). The product is classified as NOVA class 4, meaning it is ultra-processed, which incurs a -10 point penalty. Furthermore, its sodium content at 747.62mg per 100g contributes a -3 point penalty. The saturated fat content of 5.9g per 100g also results in a -5 point penalty. While there are some small bonuses for protein (8.3g, +4 points), fiber (1.9g, +1 point), and iron (3.6mg, +2 points), these are insufficient to offset the significant penalties. Compared to a whole-food snack alternative, Kellogg's Cheez It Crackers Hot & Spicy lacks the diverse nutrient profile and is higher in components like sodium and saturated fat.
Health benefits
What the nutrients in kellogg's cheez it crackers hot & spicy 1.5oz actually do for you, grounded in established dietary science.
Provides Iron
This product contributes 3.6mg of iron per 100g, which is 20% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy production. While not a primary source, it can contribute to daily iron intake, especially for individuals who may have difficulty meeting their needs through other foods. Including this product in moderation can help supplement iron intake as part of a varied diet.
Source of Protein
Kellogg's Cheez It Crackers Hot & Spicy provides 8.31g of protein per 100g. Protein is crucial for muscle repair, immune function, and the production of enzymes and hormones. While this amount is not exceptionally high for a snack, it can contribute to satiety and overall protein goals when consumed as part of a balanced meal or snack. The protein primarily comes from the cheese made with skim milk and wheat flour.
Convenient Snack Option
As a pre-portioned 1.5oz pouch, this product offers convenience and portability for on-the-go snacking. For individuals with busy schedules, having readily available snacks can help manage hunger between meals. While its nutritional profile suggests moderation, its convenience can be a factor in specific situations where other options are not available, helping to prevent overeating less desirable alternatives.
Kellogg's Cheez It Crackers Hot & Spicy receives a FoodScore of 16/100 (Avoid) primarily due to its ultra-processed nature and the presence of trans fat.
How to eat it
Kellogg's Cheez It Crackers Hot & Spicy are typically consumed as a standalone snack, often in a single serving pouch. They are a common choice for quick hunger satisfaction or as a component of a packed lunch. The spicy flavor profile makes them a distinct option among savory snacks.
Pair with a source of fresh produce, such as baby carrots or cucumber slices, to add fiber and vitamins.
Combine with a small portion of plain Greek yogurt or cottage cheese to increase protein and calcium intake.
Consider sharing a pouch to manage portion size and reduce intake of sodium and saturated fat.
Use as a crunchy topping for a garden salad to add texture, rather than consuming as a primary snack.
Things to keep in mind
This product contains common allergens including wheat, milk, and soy, which are listed in the ingredient statement. Individuals with sensitivities or allergies to these ingredients should avoid consumption. The presence of sodium diacetate and TBHQ (tertiary butylhydroquinone) are noteworthy; TBHQ is a synthetic antioxidant used to preserve freshness in oils. The high sodium content (747.62mg per 100g) means individuals monitoring their sodium intake, such as those with hypertension, should consume this product sparingly. The ultra-processed nature of the product, classified as NOVA 4, suggests a formulation with ingredients and processes that may not align with a whole-food dietary pattern.
Is Kellogg's Cheez It Crackers Hot & Spicy healthy?
This product receives a FoodScore of 16/100, indicating it is not a healthy choice for regular consumption. Its ultra-processed classification and the presence of trans fats are significant factors in its low score. While it offers some protein and iron, these are outweighed by the high sodium and saturated fat content.
How does Kellogg's Cheez It Crackers Hot & Spicy compare to other crackers?
Compared to a plain cracker like Nabisco Saltine Crackers, Kellogg's Cheez It Crackers Hot & Spicy tends to be higher in saturated fat and sodium due to its cheese content and flavorings. Many other crackers may also be ultra-processed, but the specific nutrient profile varies widely. Always check the nutrition facts for direct comparisons.
What is 'vegetable oil (soybean and palm oil with TBHQ for freshness)'?
This refers to a blend of soybean and palm oils used as the primary fat source. TBHQ (tertiary butylhydroquinone) is an antioxidant added to these oils to prevent spoilage and extend shelf life. While approved for use, it is a synthetic additive. The presence of palm oil also contributes to the saturated fat content.
What is a reasonable portion size for these crackers?
The product is sold in a 1.5oz pouch, which is considered one serving. Given its FoodScore of 16/100 and high sodium content, it is best consumed infrequently and in moderation. If you choose to eat them, sticking to the single pouch serving is advisable to avoid excessive intake of less desirable nutrients.
Are these crackers suitable for a vegetarian diet?
Yes, Kellogg's Cheez It Crackers Hot & Spicy are generally suitable for a vegetarian diet. The cheese is made with enzymes, which are typically microbial rennet, not animal-derived. However, it is not suitable for a vegan diet due to the inclusion of dairy products (skim milk, whey protein, cheese cultures).