Kellogg's Cheez It Crackers Pepper Jack scores 18/100 (Avoid) due to its **ultra-processed nature** and the presence of **trans fat**, which significantly impacts its nutritional profile.
Kellogg's Cheez It Crackers Pepper Jack has a FoodScore of 18/100, indicating it is an 'Avoid' choice.
This snack contains 0g of added sugar, which is a positive aspect for a processed cracker.
A significant concern is the presence of trans fat, contributing to a -20 penalty in its FoodScore.
Compared to a whole-food snack alternative, this product is classified as NOVA 4 (ultra-processed).
Portion control is important, as 100g contains 883.33mg of sodium and 496.67 calories.
Scores -23 points above the snack category average (41/100 across 2903 foods).
Fiber
2.6g
9% of Daily Value
Protein
9.9g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
883.33mg
38% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Protein (9.9g)+5
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (5.2g)-4
Sodium (883.3mg)-4
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 18
Kellogg's Cheez It Crackers Pepper Jack receives a FoodScore of 18 out of 100, primarily due to its classification as an ultra-processed food (NOVA 4) and the presence of trans fat. The product incurs a substantial -20 penalty for trans fat, even at a low amount of 0.4g per 100g, reflecting the dietary guidelines' strong recommendation against it. Additionally, its ultra-processed nature leads to a -10 penalty. High sodium content, at 883.33mg per 100g, also contributes a -4 penalty. The product contains concentrated ultra-processed fat, specifically from soybean and palm oil, resulting in another -3 penalty. On the positive side, it gains 5 points for its 9.9g of protein and 2 points for 2.6g of fiber per 100g. It also receives 2 points for its iron content (3.8mg, 21% DV). Despite these minor bonuses, the significant penalties for trans fat, high sodium, and its ultra-processed status, driven by ingredients like vegetable oil (soybean and palm oil with TBHQ for freshness), outweigh any nutritional benefits, positioning it far below a whole-food snack alternative.
Health benefits
What the nutrients in kellogg's cheez it crackers pepper jack 7oz actually do for you, grounded in established dietary science.
Source of Iron
Kellogg's Cheez It Crackers Pepper Jack provides 3.8mg of iron per 100g, which is 21% 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 struggle to meet their needs through other foods. This iron comes from the enriched flour used in the crackers.
Contains Protein
With 9.9g of protein per 100g, this product offers a modest amount of this macronutrient. Protein is vital for muscle repair and growth, enzyme production, and overall bodily function. While not a high-protein food, the protein content can contribute to satiety when consumed as part of a snack, helping to bridge hunger between meals. The protein primarily originates from the wheat flour and cheese ingredients.
Zero Added Sugar
A notable aspect of Kellogg's Cheez It Crackers Pepper Jack is the absence of added sugar, with 0g per 100g. Limiting added sugar intake is a key recommendation in dietary guidelines to reduce the risk of chronic diseases. This formulation choice means that the product does not contribute to the intake of empty calories from added sweeteners, which is a common concern in many processed snack foods. This can be a consideration for those monitoring their sugar consumption.
Kellogg's Cheez It Crackers Pepper Jack scores 18/100 (Avoid) due to its ultra-processed nature and the presence of trans fat, which significantly impacts its nutritional profile.
How to eat it
Kellogg's Cheez It Crackers Pepper Jack are typically consumed as a standalone snack, often in casual settings or as part of a packed lunch. A common portion might be a handful, but it's easy to overconsume due to their savory flavor. They are generally not paired with other foods to enhance nutritional value.
To improve the nutritional balance, pair a small portion of crackers with a source of lean protein or healthy fats, such as a few slices of turkey or a handful of unsalted nuts.
Measure out a controlled serving size rather than eating directly from the box to help manage calorie and sodium intake.
Consider these crackers as an occasional treat rather than a daily staple, given their ultra-processed classification and nutrient profile.
For a more balanced snack, combine with fresh vegetables like carrot sticks or cucumber slices to add fiber and micronutrients.
Things to keep in mind
Consumers should be aware that Kellogg's Cheez It Crackers Pepper Jack contains several common allergens, specifically wheat, milk, and soy, as declared on the ingredient list. Individuals with sensitivities or allergies to these ingredients should avoid this product. The presence of monosodium glutamate (MSG), a flavor enhancer, may be a concern for some individuals who report sensitivity to it, although it is generally recognized as safe. The product also contains TBHQ for freshness, a synthetic antioxidant. Due to its high sodium content (883.33mg per 100g), individuals monitoring their blood pressure or those on a sodium-restricted diet should consume this product in very limited quantities. The trans fat content, though low per 100g, is still present and is generally advised to be avoided in any amount.
Is Kellogg's Cheez It Crackers Pepper Jack healthy?
Kellogg's Cheez It Crackers Pepper Jack has a FoodScore of 18/100, classifying it as an 'Avoid' food. This is primarily due to its ultra-processed nature (NOVA 4) and the presence of trans fat. While it offers some protein and iron, and no added sugar, its overall nutritional profile suggests it is not a health-promoting food for regular consumption.
How does Kellogg's Cheez It Crackers Pepper Jack compare to other crackers?
Compared to a whole-grain cracker like Triscuit Original, Kellogg's Cheez It Crackers Pepper Jack has a lower fiber content (2.6g vs. 10g per 100g for Triscuit Original) and higher sodium. While both are processed, Triscuit often offers more whole grain content and less saturated fat. The presence of trans fat in Kellogg's Cheez It is also a distinguishing factor.
What is 'enriched flour' in this product?
Enriched flour is wheat flour that has had certain nutrients, specifically niacin, reduced iron, vitamin B1 (thiamin mononitrate), vitamin B2 (riboflavin), and folic acid, added back after being lost during processing. While it restores some nutrients, it is still a refined grain and lacks the fiber and other beneficial compounds found in whole grains.
What is a reasonable portion size for Kellogg's Cheez It Crackers Pepper Jack?
The manufacturer's serving size is 26 crackers, which would be approximately 52g based on the 100g values provided. This portion contains about 258 calories and 459mg of sodium. To manage intake of calories and sodium, it is advisable to adhere to this serving size or even consume a smaller portion as an occasional snack.
Can I eat Kellogg's Cheez It Crackers Pepper Jack if I am trying to reduce my sodium intake?
With 883.33mg of sodium per 100g, Kellogg's Cheez It Crackers Pepper Jack is a high-sodium food. If you are trying to reduce your sodium intake, it is best to limit or avoid this product. Even a single serving contributes significantly to the daily recommended sodium limit. Opt for lower-sodium snack alternatives or whole foods instead.