Crackers (Appetizers)

Cheez-It PUFF'D double cheese

5.75 oz (163 g)

Bad out of 100 High confidence

Ultra-processed
High in salt
High in saturated fat
Contains added sugars
Contains seed oils
No synthetic dyes
Contains whole grains

Why it scores 11

Cheez-It PUFF'D double cheese scores 11 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

minus 20 points Corn syrup solids: An added sugar. Strong
minus 20 points Sugar: An added sugar. Strong
minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better cheese crackers

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

PUFF'D double cheese

START100

Ingredients

Corn syrup solids minus 20 points

Strong An added sugar. [1][2][3]
Sugar minus 20 points

Strong An added sugar. [1][2][3]
Vegetable oil (unspecified) minus 2.5 points

Emerging High in omega-6 linoleic acid. [4][5][6][7]
Soybean oil minus 1.5 points

Emerging High in omega-6 linoleic acid. [4][5][6][7]
Canola oil minus 1.5 points

Emerging High in omega-6 linoleic acid. [4][5][6][7]
Corn oil minus 1.5 points

Emerging High in omega-6 linoleic acid. [4][5][6][7]
Monosodium glutamate (MSG) minus 0.5 points

Strong The FDA considers MSG generally recognized as safe; some sensitive people report mild, short-lived symptoms after 3 g or more without food. [8][9][10]
Yeast extract minus 0.5 points

Info An additive class typical of ultra-processed foods (NOVA group 4). [10]
Disodium inosinate minus 0.5 points

Info An additive class typical of ultra-processed foods (NOVA group 4). [10]
Disodium guanylate minus 0.5 points

Info An additive class typical of ultra-processed foods (NOVA group 4). [10]
Natural flavors minus 0.5 points

Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [11][10]

subtotal−49.5

Processing

Ultra-processed (NOVA 4) minus 18 points

Strong Classified NOVA 4: made with industrial ingredients and additives. [10]
4 kinds of ultra-processing markers minus 4.5 points

Emerging Industrial additive classes found: color (added), flavor enhancer, flavoring and industrial sugar or starch hydrolysate. [10]

subtotal−22.5

Nutrition per 100 g

Saturated fat 5.4 g / 100 g minus 5 points

Strong High in saturated fat. [12]
Salt 2.4 g / 100 g minus 9 points

Strong Very high in salt. [13]
Energy 536 kcal / 100 g minus 3 points

Info Energy-dense for its weight. [2]

subtotal−17

TOTAL 11Bad

100 − 89 = 11

Can’t score above 79. Contains corn syrup solids, an ingredient of high concern. [1][2][3]

Can’t score above 79. High in fat, saturated fat and salt (above the front-of-pack "high" level). [14]

Nutrition per 100 g

Energy	536 kcal
Fat	32.1 g
Saturated fat	5.4 g
Trans fat	0 g
Carbohydrates	57.1 g
Sugars	3.6 g
Added sugars	0 g
Fiber	0 g
Protein	7.1 g
Salt	2.4 g

Serving: 40 pieces (28g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.

Label text, as published

degerminated yellow corn meal, vegetable oil (soybean, high oleic soybean, canola and/or corn oil with TBHQ for freshness), whey, cheddar cheese (cultured milk, salt, enzymes), salt, monosodium glutamate, corn syrup solids, sugar, citric acid, oat fiber, low fat cheddar cheese (nonfat milk, cultures, salt, enzymes), lactic acid, yeast extract, paprika extract color, disodium inosinate, disodium guanylate, natural flavor

Allergens and diets

Contains: Milk, Soy, Gluten

Not vegan
Not gluten-free
Palm-oil-free

Always check the package: recipes change.

Sources

Guideline: sugars intake for adults and children

World Health Organization · Mar 4, 2015 · Agency assessment

“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

who.int
Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

cdn.realfood.gov
Added and free sugars should be as low as possible

European Food Safety Authority · Feb 28, 2022 · Agency assessment

“Sugar consumption is a known cause of dental caries.”

efsa.europa.eu
Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

BMJ · Apr 12, 2016 · Peer-reviewed

“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”

doi.org
Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis

BMJ · Feb 4, 2013 · Peer-reviewed

doi.org
Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

Circulation · Oct 28, 2014 · Peer-reviewed

“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

doi.org
Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

Circulation · Jul 18, 2017 · Peer-reviewed

doi.org
Questions and Answers on Monosodium glutamate (MSG)

U.S. Food and Drug Administration · Jul 17, 2026 · Regulator

“FDA considers the addition of MSG to foods to be “generally recognized as safe” (GRAS).”

fda.gov
EFSA reviews safety of glutamates added to food

European Food Safety Authority · Jul 12, 2017 · Agency assessment

“EFSA re-assessed the safety of glutamates used as food additives and derived a group acceptable daily intake (ADI) of 30 mg/kg body weight per day for all six of these additives.”

efsa.europa.eu
Ultra-processed foods: what they are and how to identify them

Public Health Nutrition · April 2019 · Peer-reviewed

doi.org
21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

“whose significant function in food is flavoring rather than nutritional.”

ecfr.gov
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

World Health Organization · Jul 17, 2023 · Agency assessment

“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

who.int
Sodium reduction (fact sheet)

World Health Organization · May 11, 2026 · Agency assessment

“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

who.int
Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

“Table 3: Criteria for drinks (per 100ml)”

assets.publishing.service.gov.uk
Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

BMJ · Feb 28, 2024 · Peer-reviewed

“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

doi.org
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

Cell Metabolism · July 2019 · Peer-reviewed

doi.org

Score

Why it scores 11

Better cheese crackers

Nutrition per 100 g

Ingredients

Allergens and diets

More crackers (appetizers) on GoodSwap

More from Cheez-It

Sources