Are Cheez Its Healthy? Shocking Truth Revealed!

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When hunger strikes, we tend to reach for quick and convenient snacks like Cheez Its. But have you ever stopped to wonder if this popular snack is actually good for you? Many people assume that since it’s a cheese-based product, it must be healthy. However, the shocking truth about Cheez Its may surprise you.

Cheez Its are a staple in many households, from college dorm rooms to family pantries. They come in various flavors, including original cheddar, white cheddar, and even hot and spicy. The crackers are small, crunchy, and quite addictive. But what exactly do they contain?

“Processed foods can be detrimental to our health if consumed frequently. These products do not provide the nutrients our bodies need.”

If you’re worried about calories, fat, and sodium intake, then reading ingredient labels is essential. There are numerous ingredients that make up Cheez Its, including enriched flour, vegetable oil, sugar, salt, cheese culture, enzymes, and artificial food colors. And according to experts, these ingredients may not be as harmless as they seem.

So are Cheez Its healthy or not? Keep reading to find out why experts recommend limiting your intake of processed foods and discover some healthier snacking alternatives!

The Ingredients in Cheez Its

Cheez-It crackers have been a popular snack food for over 100 years. They are widely known for their cheesy taste and crunchy texture, but what exactly goes into making these little squares of heaven? Here’s a breakdown of the three main ingredients that go into making Cheez-Its.

Enriched Flour

Enriched flour is one of the primary ingredients in Cheez-It crackers. It’s made from wheat that has been stripped of its outer layers, leaving just the starchy endosperm. This type of flour provides a smooth and consistent texture to the crackers. However, it lacks many essential nutrients like fiber, vitamins, and minerals.

In an attempt to compensate for the lack of nutrients in enriched flour, some companies will “enrich” their products with synthetic vitamins and minerals. Cheez-It, unfortunately, does not do this. So while the crackers may be low in fat, they’re also lacking in healthy nutrients.


The name “Cheez-It” implies that there’s cheese in these crackers, right? Well, technically yes – but only briefly. The cheese powder that gives Cheez-Its their signature orange color and tangy flavor isn’t actually real cheese. Instead, it’s typically made up of chemicals, artificial flavors, and lots of salt.

The exact process used to create the cheese powder is a closely guarded secret, but most versions contain things like whey protein concentrate, vegetable oil, cheddar cheese culture, enzymes, and annatto extract (for coloring). Unfortunately, this kind of processed cheese powder doesn’t have any significant nutritional value or health benefits so it is safe to say that cheez its can hardly qualify as a nutritious food.


Finally, let’s talk about the salt content in Cheez-Its. Salt is not only added to enhance flavor but also as a preservative. Unfortunately, this means that each little cracker packs quite a salty punch. In fact, one serving (27 crackers) contains nearly 225 mg of sodium.

High amounts of sodium can lead to negative health effects such as high blood pressure, heart disease, and stroke. Overconsumption of sodium has become a major public health concern in recent years due to its link to several chronic diseases. Hence, it is necessary to keep an eye on your daily intake of sodium whenever you are consuming processed foods like these snack crackers which rely heavily on salt for taste.

“Cheesy snack crackers do indeed get held in esteem, being fondly integrated into lunchboxes or kept stashed away at home — right up until we read their respective ingredient labels.” – Forbes

While they may be delicious, Cheez-It crackers should be consumed sparingly when it comes to maintaining a healthy diet. The ingredients – enriched flour, processed cheese powder, and high amounts of salt – don’t provide significant nutritional benefits, so moderation is key. And if you’re looking for healthy snacking alternatives, there are plenty of options out there that will give your body the nourishment it needs without sacrificing taste.

Calories and Nutritional Information of Cheez Its

Cheez Its are a popular snack known for their cheesy flavor and crunchy texture. They’re a convenient option for on-the-go snacking or easy entertaining, but many people wonder if they’re actually healthy to consume regularly. In this article, we’ll take a closer look at the nutritional information of Cheez Its to determine whether they make a smart addition to your diet.

Calories per serving

The number of calories in a serving of Cheez Its can depend on the specific type you choose, but on average, one serving contains around 150 calories. It’s important to keep in mind that Cheez Its aren’t exactly low-calorie, so it’s best to enjoy them in moderation as part of a balanced diet. If you tend to eat multiple servings at once, those calories can quickly add up!

“Highly processed foods like Cheez-Its may be fine in moderation, but they don’t provide any significant health benefits and should not be consumed regularly.” -Dr. Anthony Gustin

To put things into perspective, an active adult woman needs around 2000-2400 calories a day to maintain her weight, while an active adult man requires about 2400-3000 calories per day. One serving of Cheez Its could therefore contribute to roughly 6-8% of an adult’s daily calorie requirements. This might seem moderate enough, but again, it’s worth considering the portion size and overall nutritional quality of these snack crackers.

Total fat per serving

A single serving of Cheez Its (about 27 pieces) contains approximately 9 grams of total fat, with 5 grams being saturated fat. While having some fat in your diet is critical for vitamin absorption and hormonal balancing, consuming too much saturated fat can lead to health problems down the road. This type of fat raises cholesterol levels and increases your risk for heart disease.

“In general, processed cheese snacks like Cheez Its are not considered healthy because they are high in fat and sodium.” -Raven Hessell, registered dietitian

It’s also worth noting that many people tend to eat more than one serving size when snacking on foods like Cheez Its, which means their overall fat intake could exceed recommended limits.

Sodium per serving

Cheez Its contain a shocking amount of sodium compared to other snack options. In just one serving (again, about 27 pieces), you’ll consume around 230 mg of sodium. This might not seem like a significant number, but considering the daily limit for most adults is 2,300 mg or less, it can become concerning if you’re eating these crackers regularly.

“A single serving of Cheez-Its exceeds ten percent of an adult’s total recommended intake of sodium per day.” -Katie Dodd, registered dietitian

In fact, according to the American Heart Association, most Americans already consume far more sodium than they need, putting them at higher risk for hypertension, stroke, and other health conditions. Eating excess amounts of salty snacks like Cheez Its only exacerbates this issue.

Final thoughts

So, what’s the verdict? Are Cheez Its healthy? Unfortunately, it seems the answer is no. While they can certainly be enjoyed as a treat every once in a while, they’re not something you should make a habit of incorporating into your regular diet. With high amounts of calories, fats, and sodium, Cheez Its simply don’t provide enough nutritional value to justify frequent consumption.

If you’re looking for healthier snack options, consider reaching for fresh fruit, raw veggies with hummus, air-popped popcorn, or low-sugar granola bars. You don’t have to completely eliminate fun snacks like Cheez Its from your life, but it’s essential to be aware of their nutritional content and consume them in moderation.

Health Risks Associated with Consuming Cheez Its

Cheez It is a popular snack enjoyed by both children and adults alike. However, are Cheez Its healthy? Unfortunately, consuming too much of these crackers can have negative effects on your health due to their high levels of sodium, artificial flavors, saturated fat, and potential for weight gain.

High in Sodium

One major health risk associated with consuming Cheez Its is its high level of sodium. In just one serving (27 crackers), you consume 230mg of sodium, which adds up quickly if multiple servings are consumed. According to the FDA, a diet high in sodium can lead to high blood pressure, heart disease, and stroke. Individuals who already have hypertension or kidney problems should be especially cautious when consuming salty foods, such as Cheez Its.

Contains Artificial Flavors

Cheez Its also contain artificial flavors that do not provide any nutritional value. These added flavors, derived from chemicals, trick the brain into thinking that the food tastes better than it actually does. This can lead to overeating and an increased intake of unnecessary calories. Additionally, some individuals may experience adverse reactions to the chemicals used to create these flavors, leading to headaches, nausea, and even allergic reactions.

High in Saturated Fat

Another health risk associated with consuming Cheez Its is their high levels of saturated fat. One serving contains 5g of saturated fat, which contributes to unhealthy cholesterol levels. According to the American Heart Association, consuming too much saturated fat can lead to an increased risk of heart disease, stroke, and diabetes. To maintain a healthy diet, it is recommended that saturated fat intake be limited to less than 10% of daily calories.

May Contribute to Weight Gain

Cheez Its are also high in calories, which makes them an easy snack to consume mindlessly. Just one serving contains 150 calories, with most individuals likely to eat more than just one serving at a time. The combination of high-calorie content and lack of filling nutrients can lead to weight gain over time if consumed regularly. According to the National Health Service, obesity increases the risk for many health problems, including heart disease, stroke, and some types of cancer.

“It’s important to moderate your intake of Cheez Its to minimize the risks associated with consuming this type of processed food.” – Dr. Katherine Zeratsky, Mayo Clinic Nutritionist

While Cheez Its may taste delicious, they’re not the healthiest snack choice due to their high levels of sodium, artificial flavors, saturated fat, and calorie content, as well as the potential for weight gain. It’s essential to enjoy them in moderation along with a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. The key takeaway is to always read nutrition labels and make informed decisions when it comes to what you put in your body.

Are There Any Benefits to Eating Cheez Its?

Source of Calcium

Cheez Its may not be the healthiest snack option out there, but they do provide some nutritional benefits. One positive aspect of Cheez Its is that they contain calcium.

Calcium is an essential mineral that plays a crucial role in maintaining strong bones and teeth. According to the National Institutes of Health (NIH), adults should consume about 1,000 milligrams of calcium per day to reap its benefits. Fortunately, a one-ounce serving of Cheez Its contains approximately 100 milligrams of calcium, which can help you reach your daily recommended intake.

It is important to note that while eating Cheez Its can contribute to your daily calcium intake, it is not a substitute for consuming foods that are naturally high in calcium such as dairy products, green leafy vegetables, or fortified foods like orange juice.

Convenient Snack Option

In addition to being a source of calcium, Cheez Its are also a convenient snack option. Unlike fruits or other healthy snacks that require preparation, Cheez Its come in a ready-to-eat package, making them easy to grab on-the-go.

Cheez Its also have a long shelf life and are highly portable, making them a great choice for individuals who live busy lifestyles or who are frequently on the road. With their cheesy flavor and crispy texture, Cheez Its are a popular choice for snacking at home, school, or work.

While convenience is certainly a benefit of eating Cheez Its, it is always important to balance convenience with nutritious choices. If you are looking for a quick and easy snack, try pairing your Cheez Its with a piece of fruit, such as an apple or pear. This combination can provide a more well-rounded snack that includes both fiber and other essential nutrients.

While Cheez Its may not be the healthiest choice of snack available, they do offer some benefits. They are rich in calcium, which is critical for maintaining strong bones and teeth. Additionally, their convenience makes them an easy grab-and-go option for individuals who need a quick bite to eat. As always, it’s best to consume Cheez Its in moderation as part of a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins.

Healthier Alternatives to Cheez Its

Whole grain crackers

If you’re looking for a crunchy, savory snack that won’t wreak havoc on your health, whole grain crackers are an excellent choice. Unlike their highly processed counterparts like Cheez Its, whole grain crackers are made from nutrient-rich whole grains like brown rice or whole wheat.

Whole grain snacks have been shown to reduce the risk of chronic diseases such as heart disease and type 2 diabetes compared to refined grains. A recent study found that individuals who consumed more whole grains had lower levels of body fat and belly fat than those who did not consume them as frequently.

You can enjoy whole grain crackers plain or paired with healthy protein sources like hummus or almond butter for added nutrients.

Homemade popcorn

Popcorn is a satisfying snack that can be enjoyed by kids and adults at any time of day. But beware, most pre-packaged microwave popcorn is loaded with unhealthy additives like artificial flavors, high amounts of salt and preservatives which makes it less healthy than some might think.

The good news: Popcorn itself is actually a whole-grain food that’s low in calories, rich in fiber & antioxidants and naturally gluten-free. For optimal nutrition make it homemade without added fats or excess salt — a quick seasoning with herbs and spices will provide plenty of flavor too!

With just one cup of air-popped popcorn containing approximately 31 calories, it’s easy to see why this snack could be a healthier alternative to Cheez Its. Just remember, cooking oil used to pop kernels still contains calories so always measure it carefully when preparing.

Rice cakes

Sometimes all you want is an uncomplicated but tasty treat and rice cakes fit perfectly into this category: they’re a plain, light snack that’s low in fat and can serve as an outlet for various sweet or savory toppings. Just make sure you pick out brown rice options instead of the white rice versions for added nutritional value.

Rice cakes are made by processing whole grains under high heat to create crunchy squares or circles with no added sugar. They contain lower calorie quantity which makes them perfect to nibble on during those late afternoon slumps when energy levels are dipping downwards

“Rice cakes are very low in calories but provide a satisfying crunch and chew,” says Karen Ansel, MS, RDN, CDN, author of “Healing Superfoods for Anti-Aging.”

If you have allergic reactions or aversion towards certain ingredients like nuts, dairy etc then avoiding Cheez Its is crucial because it contains cheese and whey which fall into these categories. Opting for healthier alternatives mentioned above will ensure proper nutrition intake while keeping taste buds satiated at same time!

Frequently Asked Questions

What are the ingredients in Cheez Its?

Cheez Its are made with enriched wheat flour, vegetable oil, cheese made with skim milk, salt, paprika, yeast, and other flavorings. They also contain preservatives and added colors.

How many calories are in a serving of Cheez Its?

One serving of Cheez Its, which is about 27 crackers, contains 150 calories. It also has 8 grams of fat, 17 grams of carbs, and 3 grams of protein.

Do Cheez Its contain any vitamins or minerals?

Cheez Its do not have significant amounts of vitamins or minerals. They do contain small amounts of calcium and iron, but not enough to make a substantial contribution to your daily intake.

Are Cheez Its high in sodium?

Cheez Its are relatively high in sodium, with one serving containing 230 milligrams. This is about 10% of your recommended daily intake of sodium.

Are there any health benefits to eating Cheez Its?

Cheez Its do not offer many health benefits due to their high calorie, fat, and sodium content. However, they can be enjoyed in moderation as a satisfying snack.

What are some healthier alternatives to Cheez Its?

Some healthier alternatives to Cheez Its include whole grain crackers, rice cakes, air-popped popcorn, or fresh veggies with hummus. These options are lower in calories and higher in fiber, vitamins, and minerals.

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