Calories in Crackers, cheese (Cheez-It)
Generic food Bread and Baked Goods
Crackers, cheese (Cheez-It) contains 489 kcal per 100 g. A 1 small or medium 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 crackers, excludes saltines on FoodFactly, where the median is 443 kcal per 100 g across 51 foods.
100 g provides 60% of the Daily Value for Folate (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% |
| Folate (B9) C | 241 µg | 60% |
| Vitamin B12 C | 0.34 µg | 14% |
| Choline C | 8.7 mg | 2% |
| Calcium C | 136 mg | 10% |
| Iron C | 4.9 mg | 27% |
| Magnesium C | 25 mg | 6% |
| Phosphorus C | 200 mg | 16% |
| Potassium C | 156 mg | 3% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0.13 mg | 14% |
| Selenium 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 crackers, excludes saltines (median 9.9 g)
- Fiber2.3 gin the lowest quarter of crackers, excludes saltines (median 3.4 g)
- Sugars4.5 gabove the median for crackers, excludes saltines (median 4.4 g)
- Fat22.7 gin the top quarter of crackers, excludes saltines (median 15.3 g)
- Saturated fat5.3 gin the top quarter of crackers, excludes saltines (median 2.6 g)
- Sodium973 mgin the top quarter of crackers, excludes saltines (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)
| Monounsaturated fat C | 5.7 g |
|---|---|
| Polyunsaturated fat 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 |
| Linoleic acid (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-carotene C | 63 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 34 µg |
| Retinol C | 11 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 17 µg |
Other components (8)
| Water C | 3.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 127 µg |
| Folate, food C | 25 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Crackers
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crackers, snack, Goya Crackers | 433 | 14.3 g | 64.4 g | 13.4 g |
| Crackers, cream, Gamesa Sabrosas | 484 | 7 g | 64.6 g | 20.4 g |
| Crackers, cream, La Moderna Rikis Cream Crackers | 464 | 7.2 g | 64.9 g | 19.5 g |
| Crackers, cheese, sandwich-type with cheese filling | 490 | 8.9 g | 58.8 g | 24.4 g |
| Crackers, whole-wheat, reduced fat | 416 | 11.3 g | 75.5 g | 7.6 g |
| Crackers, wheat, reduced fat | 444 | 9.3 g | 71.5 g | 13.4 g |
| Crackers, cheese, reduced fat | 418 | 10 g | 68.2 g | 11.7 g |
| Crackers, saltines, whole wheat (includes multi-grain) | 398 | 7.1 g | 68.3 g | 10.7 g |
| Crackers, multigrain | 482 | 7.1 g | 67.6 g | 20.4 g |
| Crackers, standard snack-type, with whole wheat | 463 | 7.3 g | 68.4 g | 17.8 g |
| Crackers, sandwich-type, peanut butter filled, reduced fat | 437 | 8.3 g | 63.5 g | 16.7 g |
| Crackers, toast thins, low sodium | 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 Crackers | 492 | 7.2 g | 63.5 g | 23.2 g |
| Cookies, peanut butter, prepared from recipe | 475 | 9 g | 58.9 g | 23.8 g |
| Croutons, seasoned | 465 | 10.8 g | 63.5 g | 18.3 g |
| Croutons | 465 | 10.8 g | 63.5 g | 18.3 g |
| Cookies, peanut butter, refrigerated dough | 458 | 8.2 g | 52.1 g | 25 g |
| Cookies, peanut butter, commercially prepared, soft-type | 457 | 5.3 g | 57.7 g | 24.4 g |
| Taco shell, flour | 511 | 8.8 g | 53.2 g | 29.1 g |
| Archway Home Style Cookies, Sugar Free Oatmeal | 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 crackers?
100 g of crackers has 489 kcal. 1 small or medium single serving bag (45 g): about 220 kcal. 1 cracker (1 g): about 5 kcal. 1 Big cracker (2 g): about 10 kcal.
Is crackers high in protein?
Crackers contains 10.9 g of protein per 100 g (22% of the 50 g Daily Value), or 4.9 g in 1 small or medium single serving bag (45 g). About 9% of its calories come from protein. Compared with other crackers, excludes saltines, that is above the median (median 9.9 g).
How many carbs are in crackers?
Crackers 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 crackers?
Crackers 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 crackers contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (60% DV), Thiamin (B1) (47% DV), Niacin (B3) (38% DV), iron (27% DV) and Riboflavin (B2) (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in crackers?
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 October 31, 2024. FoodFactly last checked it on November 6, 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 October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.