In this blog post, I’ll review whether Cheez-Its are healthy? I’ll also discuss this product’s nutrition pros and cons and suggest some better options. This is a highly processed product with numerous reasons why it is not considered healthy for most people.

box with bags of cheez its snacks.

Cheez-It Facts 

Cheez-It snacks are baked cheese-flavored crackers with a savory taste, a square shape, and a crunchy texture.

They are manufactured by Sunshine Biscuits, a subsidiary of the Kellogg Company, for people of all ages as a snack, a party food, or a topping for soups and salads.

Cheez-Its are available in the following varieties:

  • Cheez-It Original 
  • Cheez-It Puff’d 
  • Cheez-It Snap’d 
  • Cheez-It Grooves
  • Cheez-It Duoz
  • Cheez-It Snack Mix

Each variation is also available in different flavors. There are spicy, extra toasty, reduced fat, extra cheesy, and extra crunchy options.

A typical serving of around 30 grams or 27 crackers contains:

  • Roughly 150 to 160 calories.
  • 8 to 9 grams of saturated fat.
  • 230 to 250 mg of sodium.
  • 3 to 4 grams of protein. 

The ingredients in Cheez-Its can vary slightly depending on the specific variation and flavor, but the basic ingredients typically include enriched wheat flour, B vitamins, seed oils including soybean, high oleic soybean, palm and canola oil, TBHQ, cheese, salt, paprika, yeast, soy lecithin, and paprika extract color. 

Cheez-Its Ingredients

Let’s explore some of the main ingredients in Cheez-Its and how they could potentially affect your health.

Enriched Wheat Flour

Enriched flour is a refined flour that has been highly processed to add back some nutrients lost during the refining process. While it provides essential nutrients, including iron and B vitamins, it lacks the fiber and other nutrients whole grains contain.

Regularly consuming refined flour has associated health risks. 

It has a high glycemic index, which causes rapid spikes in blood sugar levels. Over time, this can contribute to insulin resistance, drastically increasing your risk of type 2 diabetes. Excessive consumption has been linked to obesity and cardiovascular health problems. 

Wheat is also a widely known allergen. People who are celiac or have wheat and gluten intolerances or sensitivities should avoid Cheez-Its.

Seed Oils

Cheez-Its contains industrial seed oils, such as soybean, high-oleic soybean, palm, and canola oil.

Research has proven that seed oils can cause severe health problems, including cardiovascular problems, atherosclerosis, and oxidative stress. Regular consumption of these oils can also cause chronic inflammation, which can lead to autoimmune diseases and obesity. 

Most seed oils, especially soy and canola, are genetically modified, which health-conscious people may want to avoid. They are also highly processed and usually hydrogenated to increase shelf life. Hydrogenation increases trans fats, raising LDL cholesterol levels.

This product contains soybean oil and high-oleic soybean oil. Soy contains goitrogens that can alter thyroid function, especially in people deficient in iodine. It is one of the top known allergens, and it can cause digestive problems in sensitive people. 

If you are pregnant or breastfeeding, large amounts of soy can harm the baby. Read my article for more information on soy’s potential health issues. It boils down to only consuming high-quality soy and doing so in moderation. 

It may have many health benefits if your soy comes straight from the high-protein soy plant with minimal processing and is not genetically modified. If it’s a highly processed oil made from genetically modified soybeans, it’s not a healthy choice. 

Soy Lecithin

Soy lecithin is not a healthy ingredient.

It is important to note that soy and soy lecithin are two completely different things. Soy lecithin is a highly processed soy oil product. It contains virtually zero protein and is so processed that it barely resembles soy. 

Even if you are allergic to soy, soy lecithin may not affect you – that’s how different it is. Processing soy into soy lecithin usually involves extracting it using dangerous solvents like hexane, which can contaminate the end product. 


TBHQ is a food additive that prevents processed food products from becoming rancid. It extends the shelf life and helps keep products crunchy.

However, it is not a healthy ingredient. Research has revealed that TBHQ has a carcinogenic effect when consumed in high quantities. It can also cause problems with eyesight and other health issues

Another point to consider is that the FDA has strict limitations about the quantity of this additive a processed product may contain.

For health-conscious people, this may be a red flag. If not, and you choose not to avoid products that contain this ingredient, it may be best to moderate your consumption. 


Yeast is typically used in processed food products like Cheez-Its to help with leavening and fermentation, contributing to the final product’s texture and flavor.

While yeast is generally considered safe for consumption and can even provide some health benefits, such as being a source of B vitamins and minerals, there are potential health risks if you have too much of it. 

People with yeast allergies or sensitivities may experience adverse reactions like digestive discomfort, skin rashes, or respiratory issues.

Excessive consumption can also worsen symptoms in people with candidiasis. Even in healthy people, excessive consumption can cause imbalances in gut microbiota. 

Nutrition Pros

Cheez-Its are a convenient snack option; some people find it tasty. 

Nutrition Cons

Cheez-Its are typically high in sodium, saturated fats, and refined carbohydrates, which can contribute to health issues such as high blood pressure, cardiovascular disease, and obesity when consumed regularly or in large quantities.

This highly processed product contains common allergens like wheat and soy. It also contains industrial seed oils and TBHQ, known to have severe health risks. 

The main ingredient is refined white flour which is not a health food. There are tons of healthier options as part of a balanced diet.

Are Cheez-Its healthy? 

No, Cheez-Its are not a healthy snack option.

They are highly processed food products that contain ingredients that can negatively affect overall health, especially when consumed in excess.

If you choose to consume this product, do so in moderation. A better option is to enjoy real food snacks.

Make your own almond flour crackers for those who like crackers and want a healthier alternative to Cheez-Its. Here’s a Carrot Cracker recipe that also contains extra nutrition from carrots.

If you love the flavor of cheese, try slices of apple with cheese as a quick and easy snack that’s healthy and delicious. 


Cheez-Its are highly processed, high-glycemic carbs with minimal nutritional value. They contain unhealthy ingredients and known allergens, so they are unsuitable for people with allergies or sensitivities to wheat or soy. Although they are a convenient product, and some people enjoy their taste and crunchiness, making real food snacks is better. 

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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send Carrie a message through her contact form.

Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.