Cheez-it
Packaged product Sweets and Desserts Cheez-It
Cheez-it contains 500 kcal per 100 g. A serving, 30 g ram, 30 g (30 g) provides about 150 kcal.
Roughly 46% of its calories come from fat, with 46% from carbohydrates and 8% from protein (estimated with general energy factors).
That is close to the median for sweets and desserts on FoodFactly (464 kcal per 100 g).
100 g provides 19% of the Daily Value for iron.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 500 kcal | |
| Total fat L | 26.7 g | 34% |
| Saturated fat L | 5 g | 25% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 900 mg | 39% |
| Total carbohydrates L | 60 g | 22% |
| Dietary fiber L | 3.3 g | 12% |
| Total sugars L | 0 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 10 g | 20% |
| Calcium L | 100 mg | 8% |
| Iron L | 3.3 mg | 19% |
| Potassium L | 133 mg | 3% |
% 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 8%
- Carbohydrates 46%
- Fat 46%
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 gin the top quarter of sweets and desserts (median 6.4 g)
- Fiber3.3 gabove the median for sweets and desserts (median 3 g)
- Sugars0 gin the lowest quarter of sweets and desserts (median 27 g)
- Fat26.7 gin the top quarter of sweets and desserts (median 19 g)
- Saturated fat5 gbelow the median for sweets and desserts (median 7.6 g)
- Sodium900 mgin the top quarter of sweets and desserts (median 250 mg)
- Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
Product details
Ingredients
wheat flour, vegetable oil (vegetable oil, tbhq, citric acid), palm oil shortening, high moisture skim milk cheese (modified milk ingredients, salt, bacterial culture, chymosin, annatto), seasoning (modified milk ingredients, salt, maltodextrin, monosodium glutamate, cheddar cheese solids, yeast extract, lactic acid, sugar, citric acid, paprika extract, modified corn starch, disodium inosinate, disodium guanylate, dried garlic, natural flavour), salt, spices, yeast, paprika extract, amylase, protease, soy lecithin. contains: wheat, milk, soy.
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
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| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fudge mint cookies Hy-Vee Inc. | 500 | 2.8 g | 69.4 g | 25 g |
| Cookies Tate’s Bake Shop | 500 | 3.6 g | 64.3 g | 25 g |
| Cookie Thins - Lemon Benton's | 500 | 3.6 g | 67.9 g | 21.4 g |
| Cashew Cookies Toasted Coconut Bites karma | 500 | 12.5 g | 41.7 g | 33.3 g |
| Chocolate Chip Crunchy Cookies Made Good | 500 | 3.3 g | 66.7 g | 23.3 g |
| Double Toasted Cheez-it Kellogg's | 500 | 10 g | 60 g | 26.7 g |
| Fl Sandwich Cki 5Ct FOOD LION | 500 | 5.1 g | 65.4 g | 24.4 g |
| real cheddar cheese Ritz | 500 | 10 g | 65 g | 22.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Cheez-it?
100 g of Cheez-it has 500 kcal. Serving, 30 g ram, 30 g (30 g): about 150 kcal.
Is Cheez-it high in protein?
Cheez-it contains 10 g of protein per 100 g (20% of the 50 g Daily Value), or 3 g in serving, 30 g ram, 30 g (30 g). About 8% of its calories come from protein. Compared with other sweets and desserts, that is among the highest quarter (median 6.4 g).
How many carbs are in Cheez-it?
Cheez-it has 60 g of total carbohydrates per 100 g, including 3.3 g of fiber and 0 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Cheez-it?
Cheez-it contains 26.7 g of fat per 100 g, of which 5 g is saturated (25% of the Daily Value).
What vitamins and minerals does Cheez-it contain?
Per 100 g, the most notable amounts relative to the Daily Value are iron (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Cheez-it?
100 g contains 900 mg of sodium, 39% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated September 10, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 0064100136908. License: ODbL 1.0 (Open Food Facts). Source record dated September 10, 2026. Imported November 7, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.