Are Cheez Its Actually Healthy?

October 20, 2024

63 12 minutes read

What Are Cheez Its?

Cheez Its are small, square, cheese-flavored crackers produced by the Kellogg Company under the Sunshine Biscuits brand. They have a distinctively crunchy texture and bright orange color from the cheese seasonings. The crackers are made with wheat flour, vegetable oils, cheese, and various additives.

Cheez Its come in several flavors and varieties, including:

Original
White Cheddar
Extra Toasty
Reduced Fat
Whole Grain
Hot & Spicy
Duoz (two flavors in one box)

The brand has also expanded to include spin-off products like Cheez It Grooves (a ridged cracker), Cheez It Snap’d (a thin version), and Cheez It Puff’d (an airy cheese puff). But the original crunchy square remains the most popular variety.

What Are the Ingredients in Cheez Its?

To determine if Cheez Its are healthy, the first place to look is the ingredient list. Here are the ingredients in original Cheez Its, in order of prominence:^[12]

Enriched flour (wheat flour, niacin, reduced iron, vitamin B1, vitamin B2, folic acid)
Vegetable oil (soybean and palm oil with TBHQ for freshness)
Cheese made with skim milk (skim milk, whey protein, salt, cheese cultures, enzymes, annatto extract color)
Salt
Paprika
Yeast
Paprika extract color
Soy lecithin

A few things stand out from this ingredient list. First, the primary ingredient is enriched flour, which is a refined grain rather than a whole grain. Refined grains have been stripped of their bran and germ during processing, removing many of the nutrients.

Second, the vegetable oils used include palm oil and the preservative TBHQ. Palm oil is high in saturated fat, which can raise LDL (“bad”) cholesterol levels when consumed in excess.^[16] TBHQ is a controversial additive that some studies suggest may have negative health effects (more on that later).

Third, while the crackers do contain real cheese, it’s made from skim milk rather than whole milk. This reduces the fat content but also removes some of the beneficial nutrients in dairy fat, like vitamin K2 and conjugated linoleic acid.

Finally, the Cheez Its contain several color additives, including annatto and paprika extracts. While these are naturally derived, some people are sensitive to color additives and may experience reactions.

Are Cheez Its Considered Healthy?

What Are the Nutritional Facts of Cheez Its?

Now that we know what’s in Cheez Its, let’s look at their nutritional profile. According to the Nutrition Facts label, a serving of 27 original Cheez Its (30 grams) contains:^[7]

150 calories
8 grams of total fat
1.5 grams of saturated fat
0 grams of trans fat
230 milligrams of sodium
18 grams of carbohydrate
1 gram of fiber
0 grams of sugar
3 grams of protein

At first glance, 150 calories and 8 grams of fat per serving may not seem too bad. The crackers are also relatively low in sugar and provide a small amount of protein.

However, there are some downsides to the nutrition profile. The saturated fat content (1.5 grams per serving) is on the high side, especially if you eat more than one serving. Saturated fat can raise cholesterol levels and increase heart disease risk if consumed in excess.^[16]

The bigger concern is the sodium content. At 230 milligrams per serving, Cheez Its are considered a high-sodium food. The American Heart Association recommends limiting sodium to 2,300 mg per day, with an ideal limit of 1,500 mg for most adults.^[16] Eating just a few servings of Cheez Its can quickly blow through that daily allotment.

Consuming too much sodium can lead to high blood pressure, a major risk factor for heart attack and stroke. In fact, a 2021 study found that each additional 1,000 mg of sodium per day was linked to a 12% increase in cardiovascular disease risk.^[16]

What Are the Potential Health Risks of Eating Cheez Its?

In addition to the high sodium and saturated fat content, there are some other potential health concerns with Cheez Its stemming from certain ingredients:

TBHQ

TBHQ (tertiary butylhydroquinone) is a synthetic preservative used to extend the shelf life of processed foods. It’s a form of butane, a highly flammable gas found in lighters.

While the FDA considers TBHQ safe in the small amounts used in food, some animal studies have raised red flags. A 2019 study found that TBHQ affected immune system activity in rats and damaged their liver and kidney cells.^[16]

Another study showed that TBHQ had the potential to affect immune responses in humans, although more research is needed.^[16] Some experts argue that TBHQ hasn’t been adequately tested for safety and may pose risks as a carcinogen and endocrine disruptor.^[16]

Refined Flour

The enriched flour in Cheez Its is made from refined wheat, meaning the bran and germ have been removed. This strips away fiber, vitamins, minerals, and antioxidants naturally present in whole grains.

Eating too many refined grains and too few whole grains is linked with health problems like obesity, type 2 diabetes, heart disease, and certain cancers.^[16] Refined starches can also cause blood sugar spikes and crashes, leading to overeating.

Addictive Taste

While not a traditional “health risk,” some experts argue that the unique combination of salt, fat, and carbs in snacks like Cheez Its can trigger the brain’s reward centers in a way that promotes overeating and cravings.^[5]

The crunchy texture, cheesy flavor, and “melt-in-your-mouth” quality can make it easy to mindlessly plow through a whole box. While Cheez Its aren’t “addictive” in the clinical sense, they’re designed to be hard to resist.

Are There Any Healthy Alternatives to Cheez Its?

If you’re looking for a crunchy, cheesy snack that’s a bit healthier than Cheez Its, you have options. Here are some alternatives to consider:

What Are Some Healthier Snack Options?

Whole grain crackers: Look for crackers made with 100% whole grains and minimal ingredients. Triscuits, Wheat Thins, and Wasa crispbreads are a few good options. Pair them with sliced cheese for protein.
Nuts and seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds provide satisfying crunch along with fiber, protein, and healthy fats. Look for raw or dry-roasted varieties without added oils or salt.
Popcorn: Air-popped or lightly oil-popped popcorn is a whole grain snack that’s low in calories and high in fiber. Skip the movie theater butter and season it yourself with a sprinkle of parmesan cheese or nutritional yeast.
Roasted chickpeas: Drain, rinse, and pat dry a can of chickpeas. Toss with a little olive oil and seasonings like garlic powder, cumin, and smoked paprika. Roast at 400°F for 20-30 minutes until crispy.
Veggie chips: While not as nutritious as whole veggies, chips made from sliced beets, sweet potatoes, or kale are a step up from regular potato chips. Look for brands with minimal ingredients and seasonings.
Cheese crisps: You can find pre-made parmesan or cheddar cheese crisps in many stores now. Or make your own by baking small piles of shredded cheese on a parchment-lined baking sheet at 400°F for 5-7 minutes.

How Can You Make Your Own Healthier Version of Cheez Its?

If you’re feeling ambitious, you can try making your own cheese crackers at home with more wholesome ingredients. Here’s a basic recipe to try:

Ingredients:

1 cup whole wheat pastry flour or regular whole wheat flour
1 cup shredded cheddar cheese
4 tablespoons cold butter, cubed
1/2 teaspoon salt
1/4 teaspoon garlic powder (optional)
1/4 teaspoon paprika (optional)
2-3 tablespoons cold water

Instructions:

Preheat your oven to 350°F. Line a baking sheet with parchment paper.
In a food processor, pulse the flour, cheese, butter, salt, and spices (if using) until the mixture resembles coarse crumbs.
Add the cold water, 1 tablespoon at a time, pulsing until the dough comes together into a ball.
Roll the dough out between two pieces of parchment paper until about 1/8-inch thick. Use a pizza cutter or knife to cut the dough into 1-inch squares. Use a toothpick to poke a hole in the center of each square.
Transfer the crackers to the prepared baking sheet. Bake for 12-15 minutes, until crisp and lightly browned around the edges. Let cool completely before serving.

This homemade version cuts out the preservatives and artificial colors while adding whole grains and real cheese. Just remember that they’re still a treat to enjoy in moderation!

Can Cheez Its Fit into a Balanced Diet?

Are There Ways to Incorporate Cheez Its into a Healthy Meal Plan?

Despite their drawbacks, Cheez Its can be incorporated into an overall healthy diet when consumed in moderation. The key is to view them as an occasional treat rather than an everyday staple.

Here are some tips for fitting Cheez Its into a balanced eating pattern:

Watch your portion size: Instead of eating straight from the box, portion out a single serving (27 crackers) into a bowl to help with portion control. Avoid mindless snacking in front of the TV or computer.
Pair them with nutrient-dense foods: Enjoy a small handful of Cheez Its alongside fiber-rich fruits and veggies, like apple slices and carrot sticks. The produce adds vitamins, minerals, and filling fiber to round out the snack.
Choose them over other junk foods: If you’re craving something crunchy and cheesy, a serving of Cheez Its is a better choice than greasy potato chips or a processed cheese snack like Cheetos. They have less fat and fewer artificial ingredients.
Balance them out with whole foods: Make sure the majority of your diet is composed of minimally processed whole foods, like fruits, vegetables, whole grains, lean proteins, and healthy fats. Save Cheez Its and other treats for special occasions.
Stay hydrated: The high sodium in Cheez Its can leave you feeling thirsty and bloated. Drink plenty of water when enjoying salty snacks to help flush out excess sodium and prevent overeating.

How Often Should You Eat Cheez Its?

The frequency with which you can enjoy Cheez Its depends on your individual health goals and dietary needs. If you’re trying to lose weight or reduce your intake of processed foods, it’s best to limit them to once or twice a week at most.

If you have high blood pressure or are sensitive to sodium, you may want to avoid Cheez Its altogether or choose a low-sodium cracker alternative. People with gluten intolerance or celiac disease should also steer clear, as Cheez Its contain wheat flour.

For the average person following a balanced diet, having a serving of Cheez Its a few times a week as a snack is unlikely to cause harm. Just be sure to listen to your hunger and fullness cues and stop eating when you’re satisfied, not stuffed.

What Are Some Tips for Moderation When Eating Cheez Its?

Practicing moderation is key to enjoying treats like Cheez Its without going overboard. Here are some tips to help you snack mindfully:

Check in with your hunger: Before reaching for the box, ask yourself if you’re truly hungry or just bored, stressed, or craving a specific flavor. If it’s the latter, try distracting yourself with an activity or choosing a healthier snack first.
Serve them in a bowl: Portion out a single serving of Cheez Its into a small bowl rather than eating from the package. This helps you see how much you’re consuming and prevents mindless overeating.
Eat them slowly: Take your time savoring each cracker, noticing the flavors and textures. Put the cracker down between bites and sip some water. Eating slowly helps you tune in to your fullness signals.
Don’t keep them in the house: If you tend to overeat Cheez Its when they’re readily available, it may be best not to buy them regularly. Save them for special occasions or when you can share them with others.
Satisfy your craving in other ways: If you’re craving something crunchy and cheesy, try a healthier alternative first, like whole grain crackers with cheese or roasted chickpeas. You may find your craving dissipates.

Remember, moderation is a skill that takes practice. Don’t beat yourself up if you overindulge occasionally – just try to get back on track with your next meal or snack.

What Are Some Other Factors to Consider When Deciding if Cheez Its Are Healthy?

What Are the Environmental and Ethical Implications of Eating Cheez Its?

In addition to the nutritional aspects, there are some environmental and ethical factors to consider when it comes to Cheez Its and other packaged snack foods.

One concern is the palm oil used in the crackers. Palm oil production has been linked to deforestation, habitat destruction, and displacement of indigenous communities in countries like Indonesia and Malaysia.^[16] The high demand for palm oil has led to the clearing of biodiverse rainforests to make way for palm plantations.

Another issue is the plastic packaging used for Cheez Its and other snacks. Single-use plastics contribute to pollution and can take hundreds of years to break down in the environment. While some Cheez It packages are recyclable, many end up in landfills or oceans.

There are also animal welfare concerns with the dairy industry, as the cows providing the milk for the cheese in Cheez Its may be subjected to poor living conditions, separation from their calves, and painful procedures like tail docking and dehorning.^[16]

Of course, these issues are not unique to Cheez Its – they apply to many packaged snack foods and animal-based products. But for consumers who are concerned about the environmental and ethical impact of their food choices, it’s something to consider.

One way to mitigate these concerns is to choose snacks from companies that prioritize sustainability and animal welfare. Look for crackers made with organic ingredients, sustainably sourced palm oil, and recyclable or compostable packaging. You can also opt for plant-based snacks to avoid supporting the dairy industry.

FAQs

Is Cheez-It healthy to eat?

Cheez Its are not considered a healthy snack due to their high sodium content, refined flour, and processed ingredients like TBHQ. However, they can be enjoyed in moderation as part of a balanced diet. Choosing whole grain crackers or making your own cheese crackers at home are healthier alternatives.

Are goldfish or Cheez-Its healthier?

Goldfish crackers and Cheez Its have similar nutritional profiles, with high levels of sodium and refined flour. Neither can be considered a healthy snack. However, Goldfish crackers are slightly lower in calories and fat per serving, while Cheez Its contain a bit more protein. The best choice is to opt for whole grain crackers or other minimally processed snacks.

Is there a healthy version of Cheez-Its?

Cheez It brand does offer a whole grain variety that contains more fiber than the original. However, it still has a significant amount of sodium and processed ingredients. For a truly healthy alternative, look for crackers made with 100% whole grains, minimal ingredients, and no artificial preservatives. Or try making your own cheese crackers at home using whole wheat flour and real cheese.

Are cheese crackers a healthy snack?

Cheese crackers like Cheez Its are not considered a healthy snack due to their high sodium content, refined flour, and processed ingredients. However, you can make healthier cheese crackers at home using whole grain flour, real cheese, and minimal added salt. Pairing a small portion of cheese crackers with fiber-rich fruits and vegetables can also make for a more balanced snack.

What is the unhealthiest snack?

Some of the unhealthiest snacks include:

Potato chips and other deep-fried snacks
Candy bars and other sugary treats
Processed meat snacks like beef jerky and pepperoni sticks
Packaged baked goods like cookies, cakes, and pastries
Sugary sodas and energy drinks

These snacks are typically high in calories, unhealthy fats, added sugars, and sodium while offering little to no nutritional value. Consuming them regularly can contribute to weight gain, diabetes, heart disease, and other chronic health issues.

What is the healthiest junk food to eat?

While “healthy junk food” is a bit of an oxymoron, some options are better than others if you’re craving a treat. Here are a few examples:

Air-popped popcorn (without added butter or salt)
Dark chocolate (at least 70% cacao)
Baked sweet potato fries (made at home with minimal oil)
Frozen fruit popsicles (made with 100% fruit juice or puree)
Baked apple chips (sliced thin and baked until crispy)

These snacks still have some nutritional value, like fiber, antioxidants, or vitamins, and are less processed than traditional junk foods. However, they should still be enjoyed in moderation as part of an overall healthy diet.

Takeaways

Cheez Its are not a healthy snack choice due to their high sodium content, refined flour, and processed ingredients like TBHQ.
Consuming too much sodium and refined carbs can contribute to health issues like high blood pressure, heart disease, and diabetes.
Some studies suggest that TBHQ may have negative effects on immune function and organ health, although more research is needed.
Healthier alternatives to Cheez Its include whole grain crackers, nuts and seeds, air-popped popcorn, roasted chickpeas, and homemade cheese crackers.
Cheez Its can be incorporated into a balanced diet when consumed in moderation and paired with nutrient-dense foods like fruits and vegetables.
Practicing mindful eating techniques, like checking in with hunger cues and savoring each bite, can help with portion control.
Consider the environmental and ethical impact of snacks like Cheez Its, such as the use of unsustainable palm oil and plastic packaging.
When choosing packaged snacks, look for options made with whole food ingredients, minimal processing, and sustainable practices.

Ultimately, the healthiest diet is one that prioritizes whole, minimally processed foods most of the time, with room for occasional treats like Cheez Its in moderation. By tuning in to your body’s needs and making informed food choices, you can enjoy your favorite snacks while still supporting your overall health and well-being.