Milissent Diamond

Written by Milissent Diamond

Modified & Updated: 06 Mar 2024

Sherman Smith

Reviewed by Sherman Smith


Cheez-Its are iconic cheesy crackers that have been a popular snack for decades. Whether you enjoy them on their own, with dip, or as a topping for soups and salads, Cheez-Its can satisfy your craving for something savory and cheesy. But have you ever wondered about the nutrition facts behind these tasty little squares? In this article, I will delve into the 10 key nutrition facts of Cheez-Its. From calories to carbohydrates, fat to fiber, and vitamins to minerals, we will explore the nutritional profile of Cheez-Its in detail. So, if you’re curious about what makes up these delicious crackers and want to make informed snack choices, keep reading as we uncover the secrets of Cheez-Its nutrition!

Key Takeaways:

  • Indulge in the cheesy goodness of Cheez-Its, but keep an eye on portion sizes and calories to satisfy your cravings without overdoing it.
  • Cheez-Its offer a tasty snack with moderate fat and sodium, plus a small dose of protein and calcium. Enjoy them in moderation as part of a balanced diet.
Table of Contents

Calories: 150 per serving

One serving of Cheez-Its contains approximately 150 calories. This makes it a delicious and convenient snack option for those looking to satisfy their cravings while keeping their calorie intake in check.

Total Fat: 8g per serving

Cheez-Its are known for their irresistible cheesy flavor, and this comes with a moderate fat content. Each serving of Cheez-Its contains 8 grams of total fat, making it a tasty treat to be enjoyed in moderation.

Sodium: 230mg per serving

If you’re watching your sodium intake, it’s important to note that Cheez-Its contain 230 milligrams of sodium per serving. While this is not excessively high, it’s still worth considering if you have dietary restrictions or health concerns related to sodium.

Carbohydrates: 17g per serving

Carbohydrates provide the energy needed to fuel our bodies, and Cheez-Its contribute with 17 grams of carbohydrates per serving. Whether you’re enjoying them as a snack or incorporating them into a larger meal, the carbohydrates in Cheez-Its can help give you that much-needed energy boost.

Protein: 3g per serving

Cheez-Its also offer a small amount of protein, with 3 grams per serving. While this may not be a significant source of protein, it can still help contribute to your overall daily intake.

Calcium: 30mg per serving

Calcium is an essential mineral that plays a vital role in maintaining strong and healthy bones. Each serving of Cheez-Its provides 30 milligrams of calcium, which can be a small but beneficial contribution to your daily calcium needs.

Iron: 1mg per serving

Iron is important for maintaining healthy red blood cells and aiding in oxygen transportation throughout the body. Cheez-Its contain 1 milligram of iron per serving, which can contribute to your daily iron requirements.

Vitamin A: 200 IU per serving

Vitamin A is crucial for maintaining good vision and supporting the immune system. Each serving of Cheez-Its contains 200 International Units (IU) of vitamin A, providing a small dose of this essential vitamin.

Dietary Fiber: 0g per serving

Cheez-Its do not contain any dietary fiber. While fiber is an important component of a healthy diet, Cheez-Its are primarily enjoyed for their savory taste rather than their fiber content.

Serving Size: 27 pieces

The recommended serving size for Cheez-Its is 27 pieces. This serving size allows you to enjoy the crunchy, cheesy goodness of Cheez-Its while still being mindful of your portion control.

In conclusion, these 10 Cheez-Its Nutrition Facts provide valuable insights into the nutritional composition of this popular snack. Whether you’re counting calories, watching your sodium intake, or simply curious about the nutritional value of Cheez-Its, knowing these facts can help you make informed choices about incorporating them into your diet. So go ahead, indulge in the cheesy, crunchy delight of Cheez-Its, but remember to enjoy them in moderation as part of a well-balanced diet.


In conclusion, Cheez-Its are a popular snack that many people enjoy. While they can be delicious, it’s important to be aware of their nutrition facts. These bite-sized crackers are high in calories and sodium, but they also provide a good amount of protein and calcium. It’s essential to consume them in moderation, as excessive intake of Cheez-Its may lead to weight gain and other health issues. However, if enjoyed as part of a balanced diet, Cheez-Its can be a tasty treat. Remember to read the nutrition labels and make informed choices about your snacking habits. Happy munching!


1. How many calories are in a serving of Cheez-Its?

A serving of Cheez-Its (about 27 crackers) contains approximately 150 calories.

2. Are Cheez-Its a good source of protein?

Yes, Cheez-Its do provide a decent amount of protein. In every serving, you can expect to consume around 3 grams of protein.

3. Are Cheez-Its high in sodium?

Yes, Cheez-Its are relatively high in sodium. A serving contains about 230 milligrams of sodium, which should be consumed in moderation, especially for those watching their sodium intake.

4. Are Cheez-Its a good source of calcium?

Yes, Cheez-Its do provide a good amount of calcium. Each serving contains around 100 milligrams of calcium, which can contribute to your daily recommended intake.

5. Can Cheez-Its be a part of a balanced diet?

While Cheez-Its can be enjoyed as a snack, it’s important to consume them in moderation and as part of a balanced diet. They should not replace healthier food options such as fruits, vegetables, and whole grains.

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