Crackers (Appetizers)
Sunshine Cheez-It Crackers
45 × 42 g
Score
- Ultra-processed
- High in salt
- High in saturated fat
- Contains seed oils
- Contains palm oil
- No synthetic dyes
Why it scores 54
Sunshine Cheez-It Crackers scores 54 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 6 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
-
Cheez-It Puff'd White Cheddar Cheesy Baked Snacks Cheez-It · 0.7 oz/19 g Not ultra-processed · No palm oil Score 69 out of 100 , 15 points higher -
Crispy Cheese Crackers All-American Crackers · 4 oz Not ultra-processed · Less saturated fat Score 79 out of 100 , 25 points higher -
Cheez it puffed white cheddar peg bag Cheez-It · 6 Not ultra-processed · No palm oil Score 67 out of 100 , 13 points higher -
Organic Cheddar Squares Crackers Whole Foods Market · 7 oz Not ultra-processed · Less saturated fat Score 77 out of 100 , 23 points higher -
Cheddar Cheese Crackers Great Value · 12.4 oz/351 g Not ultra-processed · Less saturated fat Score 79 out of 100 , 25 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Cheez-It Crackers
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
- Whey protein concentrate / isolate minus 1.5 points
- Soy lecithin minus 1.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 3 kinds of ultra-processing markers minus 3 points
Nutrition per 100 g
- Saturated fat 6 g / 100 g minus 5 points
- Salt 1.9 g / 100 g minus 7 points
- Energy 500 kcal / 100 g minus 3 points
- Protein 9.5 g / 100 g plus 2 points
100 − 46 = 54
Can’t score above 79. High in fat, saturated fat and salt (above the front-of-pack "high" level). [11]
Nutrition per 100 g
| Energy | 500 kcal |
|---|---|
| Fat | 26.2 g |
| Saturated fat | 6 g |
| Trans fat | 0 g |
| Carbohydrates | 57.1 g |
| Sugars | 0 g |
| Added sugars | 0 g |
| Fiber | 2.4 g |
| Protein | 9.5 g |
| Salt | 1.9 g |
Serving: 1 POUCH (42 g)
Ingredients
- ENRICHED FLOUR (WHEAT FLOUR NIACIN, REDUCED IRON, VITAMIN B1 (THIAMIN MONONITRATE), VITAMIN B2 (RIBOFLAVIN), FOLIC ACID)
- VEGETABLE OIL (HIGH OLEIC SOYBEAN, SOYBEAN, PALM, CANOLA 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
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, SOYBEAN, PALM, AND/OR CANOLA OIL WITH TBHQ FOR FRESHNESS), CHEESE MADE WITH SKIM MILK (SKIM MILK, WHEY PROTEIN, SALT, CHEESE CULTURES, ENZYMES, ANNATTO EXTRACT COLOR). CONTAINS 2% OR LESS OF 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.
More crackers (appetizers) on GoodSwap
-
Original Made with Sea Salt Triscuit · 8.5 oz High in saltContains seed oilsNo additivesContains whole grains Score 79 out of 100 Good -
Almond Flour Crackers - Fine Ground Sea Salt Simple Mills · 2 × 10 oz No additives Score 79 out of 100 Good -
Crunchmaster Multi-Grain 6-Seed Crunchy Baked Rice Crackers Crunchmaster · 794 g Ultra-processedSeed-oil freeContains whole grains Score 76 out of 100 Good -
Herb Original Crackers Mary's Organic · 6.5 oz (184 g) Certified organicNo additivesContains whole grains Score 98 out of 100 Excellent -
Flatbread Crackers Sesame Savoritz · 142 g High in saltContains added sugarsContains seed oilsNo additives Score 62 out of 100 Good -
Cheez-It Original Cheez-It · 1 oz Ultra-processedHigh in saltHigh in saturated fatContains seed oils Score 56 out of 100 Okay
Sources
-
“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
-
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
-
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
-
“Glycidyl fatty acid esters, expressed as glycidol”
eur-lex.europa.eu
-
“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
-
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
-
“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