Okay, let’s talk about those little orange squares we all know: Cheez-Its. They’re crunchy, cheesy, and super easy to grab for a snack. But the burning question is, are Cheez Its healthy? The short answer is: not really. While they’re baked and made with “100% real cheese,” they are still a processed snack high in calories, sodium, and saturated fat, and low in beneficial nutrients like fiber. They’re generally considered a treat to enjoy occasionally rather than a truly healthy staple.
Key Takeaways
Here’s the lowdown on Cheez-Its:
- Processed Snack: Cheez-Its are made with refined flour, vegetable oils, and salt, making them a processed food.
- Calorie Dense: A small serving (about 27 crackers) packs around 150 calories.
- High in Sodium: They contain a significant amount of sodium (around 230mg per serving), which can add up quickly.
- Contain Saturated Fat: While not excessively high, they do contribute saturated fat to your diet.
- Low in Fiber: Made with enriched flour, not whole grains, they offer very little dietary fiber (less than 1 gram per serving).
- Simple Ingredient List (Mostly): The Original flavor has a relatively straightforward ingredient list, but does contain TBHQ, a preservative some people prefer to avoid.
- Better Than Some, Worse Than Others: They might be a slightly better choice than sugary candy, but whole-food snacks like fruits, vegetables, or nuts are far healthier.
What’s Actually in Cheez Its?
Knowing what you’re eating is key to figuring out if Cheez-Its fit into your definition of healthy. Let’s peek at the ingredients list for the Original flavor:
The Main Players
- Enriched Flour: This is white flour that has had some nutrients (like iron and some B vitamins) added back after processing, but it lacks the fiber found in whole wheat flour. This is the primary ingredient.
- Vegetable Oil: Cheez-Its typically use a blend that might include high oleic soybean, regular soybean, palm, and/or canola oil. These oils contribute significantly to the fat content. Some sources raise concerns about highly processed vegetable oils and inflammation.
- Cheese Made with Skim Milk: Yes, there’s real cheese! It’s made with skim milk, whey protein, salt, cheese cultures, and enzymes. Annatto extract gives it that characteristic orange color.
- Salt: Adds flavor but also contributes significantly to the sodium content.
Other Ingredients
- TBHQ (tert-Butylhydroquinone): This is a preservative used to extend shelf life by preventing the oils from going rancid. Some studies (often in animals or test tubes) have raised concerns about potential health effects, like impacts on the immune system, though regulatory agencies consider it safe in small amounts. It’s banned as a food additive in some countries.
- Paprika & Paprika Extract Color: Used for flavor and color.
- Yeast: Helps with leavening and flavor.
- Soy Lecithin: An emulsifier, helping ingredients mix well.
It’s worth noting that Cheez-Its contain common allergens: Wheat, Milk, and Soy.
Cheez Its Nutrition Facts: The Nitty-Gritty
Let’s break down the typical nutritional profile for a standard serving (around 30g, or 27 crackers) of Original Cheez-Its:
- Calories: Around 150. This is similar to a serving of many other snack crackers or a small bag of chips.
- Total Fat: Around 8 grams.
- Saturated Fat: About 1.5 – 2 grams. While not super high, this contributes to your daily limit. The American Heart Association suggests limiting saturated fat.
- Trans Fat: 0 grams (which is good news!).
- Sodium: Around 230 milligrams. This is about 10% of the recommended daily limit (2,300 mg). It’s easy to eat more than one serving, making sodium intake climb quickly.
- Total Carbohydrates: Around 17-18 grams.
- Dietary Fiber: Less than 1 gram. This is quite low, as the main ingredient is refined flour. Fiber is important for digestion and fullness.
- Sugars: 0 grams.
- Protein: Around 3 grams. A small amount, primarily from the flour and cheese.
They also provide small amounts of calcium and iron, mainly due to the cheese and enriched flour.
Are Cheez Its Healthy? Weighing the Pros and Cons
So, where does that leave us? Let’s stack up the good and the bad.
| Aspect | Pros | Cons |
|---|---|---|
| Taste | Cheesy, salty, crunchy (satisfies cravings) | Can be addictive, leading to overeating |
| Convenience | Ready-to-eat, portable | Easy to mindlessly consume large portions |
| Ingredients | Made with real cheese, relatively simple list | Uses refined flour, processed oils, contains TBHQ, high in sodium |
| Nutrition | Zero trans fat, some protein & calcium | Low in fiber, vitamins, minerals; calorie-dense for nutritional value |
| Compared | Arguably better than sugary candy | Less healthy than whole grains, fruits, veggies, nuts, air-popped popcorn |
How Do Cheez Its Stack Up Against Other Snacks?
It’s helpful to compare Cheez-Its to other common snack choices:
Cheez Its vs. Potato Chips (like Lay’s)
- Nutrition: Often very similar in calories, fat, and sodium per serving. Chips might be slightly higher or lower depending on the brand and flavor. Neither offers much fiber.
- Ingredients: Cheez-Its use wheat flour and cheese; chips use potatoes or corn, often fried. Both use processed oils and salt.
- Verdict: It’s mostly a tie. Neither is considered a health food. Choose based on preference, but eat both in moderation.
Cheez Its vs. Goldfish Crackers
- Nutrition: Very similar profiles in terms of calories, fat, sodium, and low fiber.
- Ingredients: Both use enriched wheat flour, vegetable oils, cheese, and salt. Ingredient lists are comparable.
- Verdict: Again, quite similar. Neither holds a significant health advantage over the other.
Cheez Its vs. Whole Grain Crackers (like Triscuits or Mary’s Gone Crackers)
- Nutrition: Whole grain crackers win here. They typically offer significantly more fiber (3+ grams per serving) and sometimes more protein. Many healthy cracker options focus on whole grains, seeds, and less processed ingredients.
- Ingredients: Often made with 100% whole wheat, brown rice, seeds (like flax, sesame, quinoa), and may use healthier oils or less sodium.
- Verdict: Whole grain crackers are generally a much healthier choice, providing more sustained energy and digestive benefits.
Cheez Its vs. Whole Foods (Fruits, Veggies, Nuts)
- Nutrition: No comparison. Whole foods are packed with vitamins, minerals, fiber, and beneficial plant compounds. They are naturally low in sodium and unhealthy fats.
- Verdict: Whole foods are always the superior choice for health and nutrition.
Making Cheez Its a Slightly Better Choice
If you enjoy Cheez-Its and want to include them occasionally, here are some tips:
- Portion Patrol: This is #1! Read the label, measure out one serving (usually 27 crackers), put it in a bowl, and put the box away. Eating straight from the box is a recipe for overconsumption.
- Pair Wisely: Don’t just eat Cheez-Its alone. Pair a small portion with something nutritious to make it a more balanced snack. Think:
- A few Cheez-Its alongside some baby carrots or celery sticks.
- A small handful with a piece of fruit like an apple or grapes.
- Alongside a hard-boiled egg or a small handful of almonds for protein and healthy fats.
- Choose Original: While variations like “Whole Grain” Cheez-Its exist, the fiber increase is often minimal. Flavored versions (like Hot & Spicy or White Cheddar) might have even more sodium or questionable additives. The Original flavor usually has the simplest ingredient list.
- Frequency Check: Think of them as a “sometimes food” or a treat, not an everyday snack staple. Prioritize whole foods for your regular snacking needs.
- Hydrate: Drink water alongside your snack. It helps with fullness and overall health.
Frequently Asked Questions (FAQs)
Let’s clear up some common questions about Cheez-Its.
Are Cheez Its good for weight loss?
Not really. Cheez-Its are calorie-dense (meaning they pack a lot of calories into a small serving) and low in fiber and protein, which are nutrients that help you feel full. It’s easy to eat a lot of them without feeling satisfied, potentially hindering weight loss efforts. While any food can technically fit into a weight loss plan in strict moderation, Cheez-Its aren’t a supportive choice.
Are Cheez Its healthier than chips?
They are nutritionally very similar to many popular chip brands in terms of calories, fat, and sodium. Neither is significantly healthier than the other. Both should be consumed in moderation.
What snacks are healthier than Cheez Its?
Plenty! Healthier crunchy alternatives include:
- Air-popped popcorn (you control the salt and fat)
- Whole-grain crackers (look for >3g fiber per serving) like Triscuits, Wasa, or Mary’s Gone Crackers
- Rice cakes (plain or lightly salted)
- Roasted chickpeas
- Vegetable sticks (carrots, celery, bell peppers) with hummus
- A small handful of nuts or seeds (almonds, walnuts, pumpkin seeds)
- Fresh fruit
Can kids eat Cheez Its?
Kids can eat Cheez-Its occasionally as a treat, but they shouldn’t be a regular snack. Their high sodium content and lack of nutritional value make them less ideal for growing bodies compared to fruits, vegetables, yogurt, or whole-grain options. Portion control is especially important for children.
Are Cheez Its Baked or Fried?
Cheez-Its are baked, not fried. This is often marketed as a healthier aspect compared to fried snacks like potato chips. However, being baked doesn’t automatically make them healthy, given the refined flour, oil, and sodium content.
Do Cheez-Its contain MSG?
The ingredient list for Original Cheez-Its does not explicitly list Monosodium Glutamate (MSG). However, ingredients like yeast extract (sometimes used, though not always listed in the basic Original) can contain naturally occurring glutamates which function similarly to MSG. Some flavored varieties might contain added MSG or related flavor enhancers. If you’re sensitive, always check the specific package label.
The Final Verdict: Are Cheez Its Healthy?
Let’s circle back. Are Cheez Its healthy? Based on their nutritional profile – high in calories, sodium, and saturated fat, made with refined flour, low in fiber, and containing preservatives like TBHQ – they don’t fit the definition of a healthy food.
They are a tasty, convenient, processed snack that can satisfy a craving for something cheesy and crunchy. Think of them like cookies or chips – enjoyable as an occasional indulgence but not something to rely on for nourishment. When choosing snacks, prioritize whole, unprocessed foods most of the time. If you do reach for Cheez-Its, practice mindful portion control.
Disclaimer: The information provided on this website is not intended to be a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any decisions about your health.
