Small Crackers
Cheez-It
2 × 24 oz (1 lb 8 oz) 680 g / 48 oz (3 lb) 1.36 kg
Score
- Ultra-processed
- High in salt
- Contains seed oils
- Contains palm oil
- No synthetic dyes
Why it scores 56
Cheez-It scores 56 out of 100 (Okay) under GoodSwap’s published rules. What moved the score most:
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
- minus 7 points Salt 1.9 g / 100 g: Very high in salt. Strong
- minus 5 points Saturated fat 5 g / 100 g: High in saturated fat. Strong
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better cheese crackers
-
Crispy Cheese Crackers All-American Crackers · 4 oz Not ultra-processed · No palm oil Score 79 out of 100 , 23 points higher -
Cheddar Cheese Crackers Great Value · 12.4 oz/351 g Not ultra-processed · No palm oil Score 79 out of 100 , 23 points higher -
Organic Cheddar Squares Crackers Whole Foods Market · 7 oz Not ultra-processed · No palm oil Score 77 out of 100 , 21 points higher -
Nabisco, better cheddars, baked snack crackers, original imp Nabisco · 1 Not ultra-processed · No palm oil Score 74 out of 100 , 18 points higher -
Chedder cheese cracker Not ultra-processed · No seed oils Score 79 out of 100 , 23 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Cheez-It
Ingredients
- Vegetable oil (unspecified) minus 2.5 points
- Soybean oil minus 2.5 points
- Palm oil minus 2.5 points
- Canola oil minus 1.5 points
- TBHQ (tert-butylhydroquinone) minus 1.5 points
- Whey protein concentrate / isolate minus 1.5 points
- Soy lecithin minus 0.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 3 kinds of ultra-processing markers minus 3 points
Nutrition per 100 g
- Saturated fat 5 g / 100 g minus 5 points
- Salt 1.9 g / 100 g minus 7 points
- Energy 500 kcal / 100 g minus 3 points
- Fiber 3.3 g / 100 g plus 2 points
- Protein 10 g / 100 g plus 2 points
100 − 44.5 = 55.5 → 56
Can’t score above 79. High in fat and salt (above the front-of-pack "high" level). [13]
Nutrition per 100 g
| Energy | 500 kcal |
|---|---|
| Fat | 26.7 g |
| Saturated fat | 5 g |
| Trans fat | 0 g |
| Carbohydrates | 56.7 g |
| Sugars | 0 g |
| Added sugars | 0 g |
| Fiber | 3.3 g |
| Protein | 10 g |
| Salt | 1.9 g |
Serving: 27 crackers (30 g)
Ingredients
- Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid)
- vegetable oil (high oleic soybean oil, soybean oil, palm oil, canola oil, TBHQ (for freshness))
- cheese made with skim milk (skim milk, whey protein, salt, cheese cultures, enzymes, annatto extract (color))
- 2% salt
- paprika
- yeast
- paprika extract (color)
- soy lecithin
Label text, as published
Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), vegetable oil (high oleic soybean oil, soybean oil, palm oil, canola oil, TBHQ (for freshness)), cheese made with skim milk (skim milk, whey protein, salt, cheese cultures, enzymes, annatto extract (color)), 2% salt, paprika, yeast, paprika extract (color), soy lecithin.
Allergens and diets
Contains: Milk, Soy, Wheat, Gluten
- Not vegan
- Not gluten-free
- Not palm-oil-free
Always check the package: recipes change.
Packaging
Plastic, Paper
Context only: no points in v1.
More small crackers on GoodSwap
-
Wheat Thins reduced fat Nabisco · 12.5 oz High in saltContains added sugarsContains seed oilsContains whole grains Score 31 out of 100 Poor -
Super Seed Everything Crackers Mary's Gone Crackers · 113 g High in saltCertified organicNo additivesContains whole grains Score 79 out of 100 Good -
Bruschetta olive oil and sea salt La Panzanella · 4.23 unit High in saltContains added sugarsNo additivesSeed-oil free Score 62 out of 100 Good -
Goldfish Baked Snack Crackers Cheddar Pepperidge Farm · 43 g Ultra-processedHigh in saltContains added sugarsContains seed oils Score 41 out of 100 Okay -
Old bay seasoned crackers Goldfish · 6.1 oz Ultra-processedHigh in saltContains added sugarsContains seed oils Score 37 out of 100 Poor -
Goldfish Colors Cheddar Goldfish · 30 g Ultra-processedHigh in saltContains added sugarsContains seed oils Score 41 out of 100 Okay
More from Cheez-It
Sources
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“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
-
“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”
doi.org
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Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline
“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”
who.int
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Process contaminants in vegetable oils and foods
“The highest levels of GE, as well as 3-MCPD and 2-MCPD (including esters) were found in palm oils and palm fats, followed by other oils and fats.”
efsa.europa.eu
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“Glycidyl fatty acid esters, expressed as glycidol”
eur-lex.europa.eu
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“E 127 Erythrosine 200 only cocktail cherries and candied cherries”
eur-lex.europa.eu
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11. List of Permitted Preservatives (Lists of Permitted Food Additives)
“B.2 Butylated Hydroxyanisole n/a (a) Active dry yeasts (a) Preservative (a) 1,000 ppm n/a”
canada.ca
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“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
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Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
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“Table 3: Criteria for drinks (per 100ml)”
assets.publishing.service.gov.uk
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“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