Calories in Cracker, käse (Cheez-It)
Generic food Brot und Backwaren
Cracker, käse (Cheez-It) contains 489 kcal per 100 g. A 1 kleine oder mittlere Single Serving Bag (45 g) provides about 220 kcal.
Roughly 49 % of its calories come from carbohydrates, with 42 % from fat and 9 % from protein (estimated with general energy factors).
That is more energy than the typical item in Cracker, ausgenommen Saltine on FoodFactly, where the median is 443 kcal per 100 g across 51 foods.
100 g provides 60 % of the Daily Value for Folat (B9), 47 % of the Daily Value for Thiamin (B1) and 38 % of the Daily Value for Niacin (B3).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 489 kcal | |
| Total fat C | 22,7 g | 29 % |
| Saturated fat C | 5,3 g | 26 % |
| Cholesterol C | 3 mg | 1 % |
| Sodium C | 973 mg | 42 % |
| Total carbohydrates C | 59,4 g | 22 % |
| Dietary fiber C | 2,3 g | 8 % |
| Total sugars C | 4,5 g | |
| Protein C | 10,9 g | 22 % |
| Vitamin A C | 17 µg | 2 % |
| Vitamin C C | 0 mg | 0 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 2,2 mg | 15 % |
| Vitamin K C | 9,4 µg | 8 % |
| Thiamin (B1) C | 0,56 mg | 47 % |
| Riboflavin (B2) C | 0,34 mg | 26 % |
| Niacin (B3) C | 6,1 mg | 38 % |
| Vitamin B6 C | 0,17 mg | 10 % |
| Folat (B9) C | 241 µg | 60 % |
| Vitamin B12 C | 0,34 µg | 14 % |
| Cholin C | 8,7 mg | 2 % |
| Calcium C | 136 mg | 10 % |
| Eisen C | 4,9 mg | 27 % |
| Magnesium C | 25 mg | 6 % |
| Phosphor C | 200 mg | 16 % |
| Kalium C | 156 mg | 3 % |
| Zink C | 1,2 mg | 11 % |
| Kupfer C | 0,13 mg | 14 % |
| Selen C | 13,5 µg | 25 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 9 %
- Carbohydrates 49 %
- Fat 42 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10,9 gabove the median for Cracker, ausgenommen Saltine (median 9,9 g)
- Fiber2,3 gin the lowest quarter of Cracker, ausgenommen Saltine (median 3,4 g)
- Sugars4,5 gabove the median for Cracker, ausgenommen Saltine (median 4,4 g)
- Fat22,7 gin the top quarter of Cracker, ausgenommen Saltine (median 15,3 g)
- Saturated fat5,3 gin the top quarter of Cracker, ausgenommen Saltine (median 2,6 g)
- Sodium973 mgin the top quarter of Cracker, ausgenommen Saltine (median 598 mg)
- Protein per 100 kcal2,2 gprotein density, useful for comparing foods with different calorie levels
- Water3,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 5,7 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 10,1 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0,001 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 9,4 g |
| SFA 4:0 C | 0,02 g |
| SFA 6:0 C | 0,013 g |
| SFA 8:0 C | 0,01 g |
| SFA 10:0 C | 0,023 g |
| SFA 12:0 C | 0,031 g |
| SFA 14:0 C | 0,13 g |
| SFA 16:0 C | 3,5 g |
| SFA 18:0 C | 1,4 g |
| MUFA 18:1 C | 5,7 g |
| PUFA 18:3 C | 0,72 g |
| PUFA 20:4 C | 0,003 g |
| MUFA 16:1 C | 0,036 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0,007 g |
| PUFA 22:5 n-3 (DPA) C | 0,001 g |
Carotenoids (6)
| Beta-Carotin C | 63 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 34 µg |
| Retinol C | 11 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 17 µg |
Other components (8)
| Wasser C | 3,6 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 127 µg |
| Folat, Lebensmittel C | 25 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Other forms of Cracker
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cracker, snacks, Goya Cracker | 433 | 14,3 g | 64,4 g | 13,4 g |
| Cracker, creme, Gamesa Sabrosas | 484 | 7 g | 64,6 g | 20,4 g |
| Cracker, creme, La Moderna Rikis Cream Cracker | 464 | 7,2 g | 64,9 g | 19,5 g |
| Cracker, käse, sandwich mit Käsefüllung | 490 | 8,9 g | 58,8 g | 24,4 g |
| Cracker, vollweizen, reduziertes Fett | 416 | 11,3 g | 75,5 g | 7,6 g |
| Cracker, weizen, reduziertes Fett | 444 | 9,3 g | 71,5 g | 13,4 g |
| Cracker, käse, reduziertes Fett | 418 | 10 g | 68,2 g | 11,7 g |
| Cracker, salzine, vollweizen (einschließlich Mehrkorn) | 398 | 7,1 g | 68,3 g | 10,7 g |
| Cracker, mehrkorn | 482 | 7,1 g | 67,6 g | 20,4 g |
| Cracker, standard-Snacktyp, mit Vollweizen | 463 | 7,3 g | 68,4 g | 17,8 g |
| Cracker, sandwich-Typ, gefüllte Erdnussbutter, reduziertes Fett | 437 | 8,3 g | 63,5 g | 16,7 g |
| Cracker, toast Thins, niedriges Natrium | 442 | 6,5 g | 67,7 g | 16,1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Nabisco, Nabisco Ritz Cracker | 492 | 7,2 g | 63,5 g | 23,2 g |
| Cookies, erdnussbutter, zubereitet nach Rezeptur | 475 | 9 g | 58,9 g | 23,8 g |
| Krusten, gewürzt | 465 | 10,8 g | 63,5 g | 18,3 g |
| Krusten | 465 | 10,8 g | 63,5 g | 18,3 g |
| Cookies, erdnussbutter, gekühlter Teig | 458 | 8,2 g | 52,1 g | 25 g |
| Cookies, erdnussbutter, handelsübliche Zubereitungen, weichtyp | 457 | 5,3 g | 57,7 g | 24,4 g |
| Taco-Schale, mehl | 511 | 8,8 g | 53,2 g | 29,1 g |
| Archway Home Style Cookies, Zuckerfreie Haferflocken | 442 | 5,5 g | 67,2 g | 20,9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Cracker?
100 g of Cracker has 489 kcal. 1 kleine oder mittlere Single Serving Bag (45 g): about 220 kcal. 1 Cracker (1 g): about 5 kcal. 1 Big Cracker (2 g): about 10 kcal.
Is Cracker high in protein?
Cracker contains 10,9 g of protein per 100 g (22 % of the 50 g Daily Value), or 4,9 g in 1 kleine oder mittlere Single Serving Bag (45 g). About 9 % of its calories come from protein. Compared with other Cracker, ausgenommen Saltine, that is above the median (median 9,9 g).
How many carbs are in Cracker?
Cracker has 59,4 g of total carbohydrates per 100 g, including 2,3 g of fiber and 4,5 g of sugars.
How much fat is in Cracker?
Cracker contains 22,7 g of fat per 100 g, of which 5,3 g is saturated (26 % of the Daily Value).
What vitamins and minerals does Cracker contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folat (B9) (60 % DV), Thiamin (B1) (47 % DV), Niacin (B3) (38 % DV), Eisen (27 % DV) and Riboflavin (B2) (26 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cracker?
100 g contains 973 mg of sodium, 42 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. Oktober 2024. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708151. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.