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Cheez-It Grooves Bold Cheddar
Photo: Open Food Facts contributors (CC BY-SA)

Salty snacks crackers garnished with cheese

Cheez-It Grooves Bold Cheddar

255 g

Bad out of 100 High confidence
  • Ultra-processed
  • High in salt
  • Contains added sugars
  • Contains seed oils
  • No synthetic dyes
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Why it scores 15

Cheez-It Grooves Bold Cheddar scores 15 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

  1. Sugar: An added sugar. Strong
  2. Corn syrup solids: An added sugar. Strong
  3. 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

Cheez-It Grooves Bold Cheddar

START100

Ingredients

  • Sugar
    Strong An added sugar. [1][2][3]
  • Corn syrup solids
    Strong An added sugar. [1][2][3]
  • Soybean oil
    Emerging High in omega-6 linoleic acid. [4][5][6][7]
  • Soy lecithin
    Info An additive class typical of ultra-processed foods (NOVA group 4). [8]
  • Monosodium glutamate (MSG)
    Strong The FDA considers MSG generally recognized as safe; some sensitive people report mild, short-lived symptoms after 3 g or more without food. [9][10][8]
  • Sodium acid pyrophosphate
    Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [11]
  • Calcium phosphate
    Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [11]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [12][8]
subtotal−48

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [8]
  • 5 kinds of ultra-processing markers
    Emerging Industrial additive classes found: color (added), emulsifier, flavor enhancer, flavoring and industrial sugar or starch hydrolysate. [8]
subtotal−24

Nutrition per 100 g

  • Saturated fat 3.5 g / 100 g
    Strong High in saturated fat. [13]
  • Salt 2.3 g / 100 g
    Strong Very high in salt. [14]
  • Energy 483 kcal / 100 g
    Info Energy-dense for its weight. [2]
subtotal−13
TOTAL 15Bad

100 − 85 = 15

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

Can’t score above 79. High in fat and salt (above the front-of-pack "high" level). [15]

GTIN 00024100104451 · 2026-07-12

score v1.3.0 · kb 2026.10.11

High confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy483 kcal
Fat20.7 g
Saturated fat3.5 g
Trans fat0 g
Carbohydrates65.5 g
Sugars3.5 g
Added sugars3.4 g
Fiber0 g
Protein6.9 g
Salt2.3 g

Serving: 18 crackers (29 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

INGREDIENTS: ENRICHED FLOUR (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), RICE FLOUR, SOYBEAN OIL (with TBHQ for freshness), WHITE CHEDDAR CHEESE (milk, cheese cultures, salt, enzymes). CONTAINS 2% OR LESS OF sugar, salt, soy lecithin, buttermilk, monosodium glutamate, leavening (baking soda, sodium acid pyrophosphate, monocalcium phosphate), onion powder, spices, cheddar cheese (milk, cheese cultures, salt, enzymes), lactic acid, corn syrup solids, citric acid, whey, natural flavors, paprika extract color, turmeric extract color, annatto extract color.

Allergens and diets

Contains: Milk, Soy, Wheat, Gluten, Celery

  • Not vegan
  • Not gluten-free
  • Not palm-oil-free

Always check the package: recipes change.

More from Cheez-It

Sources

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

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

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

  8. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  9. 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

  10. 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

  11. EFSA issues new advice on phosphates

    European Food Safety Authority · Jun 12, 2019 · Agency assessment

    “We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”

    efsa.europa.eu

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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