Are Cheez-It Original crackers healthy for kids?

Cheez-Its: snack check

• No added sugar
  0 g added sugar per 27 crackers (FDC 2777051)
• Highly processed
  Soy lecithin; annatto and paprika extract color (FDC)
• Low protein and fiber
  3 g protein, 1 g fiber per 30 g; under 5 g / 2.8 g (FDA)
• Not on choking lists
  Sold as crackers; AAP/CDC don't name plain crackers

Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.

Numbers: USDA FoodData Central, Branded Foods, FDC 2777051 (Kellogg's Cheez-It Original 7 oz, published Sep 24, 2026), label data; cheezit.com not readable. Checked October 2026.

What's in it

Cheez-It Original lists enriched flour, vegetable oil (soybean, palm, canola and/or sunflower, with TBHQ for freshness), and cheese made with skim milk (skim milk, whey protein, salt, cheese cultures, enzymes, annatto extract color), plus 2% or less of salt, paprika, yeast, paprika extract color, and soy lecithin. Per 27 crackers (30 g): 150 calories, 8 g of fat (1.5 g saturated), 200 mg of sodium, 18 g of carbohydrates, 1 g of fiber, 0 g of sugars, and 3 g of protein (FDC 2777051). Contains wheat, milk, and soy, three of the FDA's nine major allergens.

For kids 4–8

A 30 g serving has 200 mg of sodium, about 13% of the 2025–2030 Guidelines' under-1,500 mg daily limit for ages 4–8. Snack pouches vary: the 1.5 oz pouch is 42 g per FDC records, more than one 30 g serving. Cheez-Its are sold as baked snack crackers; plain crackers are not on the AAP or CDC choking lists.

Swaps and pairings

With 3 g of protein and 1 g of fiber, a serving is under the FDA's 10% Daily Value marks (5 g protein, 2.8 g fiber). Cheese cubes cut small, sliced fruit, or cucumber rounds alongside add protein or fiber. Portioning a serving into a bowl, rather than eating from the box, keeps it to the label amount.

Store-bought vs homemade

Homemade cheese crackers made from flour, butter, and shredded cheese skip the colors and emulsifier; sodium depends on the cheese and salt. Other Cheez-It flavors and store-brand cheese crackers have different numbers; compare the label.

How much sodium is in Cheez-Its?

200 mg per 27 crackers (30 g) of Cheez-It Original, per label data in USDA FoodData Central (FDC 2777051).

Do Cheez-Its have real cheese?

The ingredient list includes cheese made with skim milk (skim milk, whey protein, salt, cheese cultures, enzymes, annatto extract color).

Are Cheez-Its good for kids?

We share facts, not ratings. Per 30 g: 150 calories, 0 g of added sugar, 3 g of protein, 1 g of fiber, and 200 mg of sodium.

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