Kellogg's Cheez It Crackers White Cheddar scores 17/100 (Avoid) due to its **ultra-processed nature** and the presence of **trans fats**.
This product received a FoodScore of 17/100, placing it in the 'Avoid' category.
It is classified as NOVA class 4, indicating it is an ultra-processed food.
A significant penalty was applied for the presence of trans fat, contributing to a lower score.
Compared to a whole-food snack, this product offers less fiber (1.9g) and higher sodium (688.1mg).
Portion control is important, as a single pouch contains 502.38 calories per 100g.
Scores -24 points above the snack category average (41/100 across 2903 foods).
Fiber
1.9g
7% of Daily Value
Protein
9.1g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
688.1mg
30% of Daily Value
+
What it brings to the table
Fiber (1.9g)+1
Protein (9.1g)+5
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (5.7g)-5
Sodium (688.1mg)-3
Trans fat present-20
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 17
Kellogg's Cheez It Crackers White Cheddar received a FoodScore of 17/100, primarily due to several nutritional factors. While it gains some points for its protein content of 9.1g and a modest 1.9g of fiber per 100g, these are significantly outweighed by penalties. A major contributor to the low score is the presence of trans fat, which incurs a substantial penalty. The product is also classified as NOVA class 4, meaning it is ultra-processed, resulting in a -10 point deduction. Furthermore, the fat content includes 5.69g of saturated fat per 100g, leading to a penalty. The sodium content is also high at 688.1mg per 100g, which is another negative factor. The ingredient list includes soybean and palm oil with TBHQ for freshness, which contributes to the concentrated ultra-processed fat penalty. Compared to a whole-food snack alternative, Kellogg's Cheez It Crackers White Cheddar provides significantly less beneficial nutrients and a higher concentration of components that are recommended to be limited in the diet.
Health benefits
What the nutrients in kellogg's cheez it crackers white cheddar 67.5oz actually do for you, grounded in established dietary science.
Source of Iron
This product provides 4mg of iron per 100g, contributing 22% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. 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.
Provides Protein
Kellogg's Cheez It Crackers White Cheddar contains 9.1g of protein per 100g. Protein is crucial for muscle repair and growth, and it can contribute to satiety. While this product is not a primary protein source, the protein content can add to the overall protein intake when consumed as part of a balanced diet. This can be a consideration for individuals looking to increase their protein consumption.
Convenient Snack Option
As a packaged snack, Kellogg's Cheez It Crackers White Cheddar offers convenience and portability. It can be easily stored and consumed on the go, making it a practical option for busy individuals. While it is an ultra-processed food, its convenience can be a factor for those seeking quick snack solutions. It can serve as a readily available option when other whole-food choices are not accessible.
Kellogg's Cheez It Crackers White Cheddar scores 17/100 (Avoid) due to its ultra-processed nature and the presence of trans fats.
How to eat it
Kellogg's Cheez It Crackers White Cheddar are typically consumed as a standalone snack or as an accompaniment to meals. A common portion size is a small handful or a single pouch. Due to its high sodium and fat content, it's easy to overconsume, making mindful portioning important.
To improve the nutritional balance, pair these crackers with fresh vegetables like carrot sticks or cucumber slices.
Consider serving a small portion alongside a source of lean protein, such as a hard-boiled egg or a slice of low-fat cheese, to enhance satiety and nutrient intake.
Use these crackers sparingly as a flavorful topping for salads or soups, rather than consuming them as a primary snack.
Be mindful of the serving size; measure out a portion to avoid unintentional overconsumption.
Things to keep in mind
Individuals with allergies to wheat, milk, or soy should be aware that this product contains these common allergens, as indicated by the ingredient list. The presence of monosodium glutamate (MSG) may be a concern for some individuals who report sensitivity to it, although scientific evidence for widespread adverse reactions is limited. The high sodium content (688.1mg per 100g) means that individuals monitoring their sodium intake, such as those with high blood pressure, should consume this product in very limited quantities. The inclusion of TBHQ for freshness is a synthetic antioxidant, generally recognized as safe by regulatory bodies, but some consumers prefer to limit synthetic additives.
Is Kellogg's Cheez It Crackers White Cheddar healthy?
Based on its FoodScore of 17/100, Kellogg's Cheez It Crackers White Cheddar is categorized as 'Avoid'. It is an ultra-processed snack with high levels of sodium and saturated fat, and it contains trans fat. While it offers some protein and iron, these do not outweigh the less favorable nutritional aspects for overall health.
How does Kellogg's Cheez It Crackers White Cheddar compare to other crackers?
Compared to a whole-grain cracker like Triscuit Original, Kellogg's Cheez It Crackers White Cheddar generally has higher sodium and saturated fat and is classified as ultra-processed. Whole-grain crackers often provide more fiber and fewer artificial ingredients. The nutritional profile of crackers can vary widely, so checking labels is always recommended.
What is 'vegetable oil (soybean and palm oil with TBHQ for freshness)'?
This refers to a blend of soybean and palm oils, which are common vegetable oils. TBHQ (tertiary butylhydroquinone) is an antioxidant added to help preserve the freshness of the oils and prevent rancidity. It is a synthetic food additive used to extend shelf life.
What is a reasonable portion size for Kellogg's Cheez It Crackers White Cheddar?
A reasonable portion size is typically one pouch, which is what the nutrient values are based on. However, due to the high calorie and sodium content, even a single pouch contributes significantly to daily intake. For a balanced diet, it's best to consume this product in moderation and as an occasional treat.
Can I give Kellogg's Cheez It Crackers White Cheddar to children?
While children can consume these crackers, their high sodium and fat content means they should be offered in very limited quantities. For children, it's generally better to prioritize whole-food snacks that provide more essential nutrients without excessive sodium or processed ingredients. Always consider a child's overall dietary intake.