Calories in Crackers, queso (Cheez-It)
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Crackers, queso (Cheez-It) contains 489 kcal per 100 g. A typical serving of 1 pequeña o mediana bolsa de porción individual (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, excluye salinas 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% |
| Vitamina A C | 17 µg | 2% |
| Vitamina C C | 0 mg | 0% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 2,2 mg | 15% |
| Vitamina 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% |
| Vitamina B6 C | 0,17 mg | 10% |
| Folate (B9) C | 241 µg | 60% |
| Vitamina B12 C | 0,34 µg | 14% |
| Choline C | 8,7 mg | 2% |
| Calcio C | 136 mg | 10% |
| Iron C | 4,9 mg | 27% |
| Magnesio C | 25 mg | 6% |
| Fósforo C | 200 mg | 16% |
| Potasio C | 156 mg | 3% |
| Zinc C | 1,2 mg | 11% |
| Copper C | 0,13 mg | 14% |
| Selenio 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, excluye salinas (median 9,9 g)
- Fiber2,3 gin the lowest quarter of crackers, excluye salinas (median 3,4 g)
- Sugars4,5 gabove the median for crackers, excluye salinas (median 4,4 g)
- Fat22,7 gin the top quarter of crackers, excluye salinas (median 15,3 g)
- Saturated fat5,3 gin the top quarter of crackers, excluye salinas (median 2,6 g)
- Sodium973 mgin the top quarter of crackers, excluye salinas (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)
| Grasa monoinsaturada C | 5,7 g |
|---|---|
| Grasa poliinsaturada 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 |
| Ácido linoléico (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)
| Betacaroteno C | 63 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 34 µg |
| Retinol C | 11 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 17 µg |
Other components (8)
| Agua C | 3,6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 127 µg |
| Folato, comida C | 25 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido 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, aperitivo, Goya Crackers | 433 | 14,3 g | 64,4 g | 13,4 g |
| Crackers, crema, Gamesa Sabrosas | 484 | 7 g | 64,6 g | 20,4 g |
| Crackers, crema, La Moderna Rikis Crema Crackers | 464 | 7,2 g | 64,9 g | 19,5 g |
| Crackers, queso, tipo sándwich con relleno de queso | 490 | 8,9 g | 58,8 g | 24,4 g |
| Crackers, trigo entero, grasa reducida | 416 | 11,3 g | 75,5 g | 7,6 g |
| Crackers, trigo, grasa reducida | 444 | 9,3 g | 71,5 g | 13,4 g |
| Crackers, queso, grasa reducida | 418 | 10 g | 68,2 g | 11,7 g |
| Crackers, salinas, trigo entero (incluye 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, tipo snack estándar, con trigo entero | 463 | 7,3 g | 68,4 g | 17,8 g |
| Crackers, tipo sandwich, mantequilla de cacahuete rellena, grasa reducida | 437 | 8,3 g | 63,5 g | 16,7 g |
| Crackers, brindis delgadas, bajo sodio | 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, mantequilla de cacahuete, preparado a partir de receta | 475 | 9 g | 58,9 g | 23,8 g |
| Croutons, sazonado | 465 | 10,8 g | 63,5 g | 18,3 g |
| Croutons | 465 | 10,8 g | 63,5 g | 18,3 g |
| Cookies, mantequilla de cacahuete, masa refrigerada | 458 | 8,2 g | 52,1 g | 25 g |
| Cookies, mantequilla de cacahuete, preparado comercialmente, blando tipo | 457 | 5,3 g | 57,7 g | 24,4 g |
| Taco shell, harina | 511 | 8,8 g | 53,2 g | 29,1 g |
| Archway Home Style Cookies, Azúcar libre de avena | 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 pequeña o mediana bolsa de porción individual (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 pequeña o mediana bolsa de porción individual (45 g). About 9% of its calories come from protein. Compared with other crackers, excluye salinas, 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 31 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 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 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.