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Cheez-It Crackers Baked snack crackers
Photo: Open Food Facts contributors (CC BY-SA)

Crackers (Appetizers)

Cheez-It Crackers Baked snack crackers

12.4 oz (351 g)

Bad out of 100 High confidence
  • Ultra-processed
  • High in salt
  • Contains added sugars
  • Contains palm oil
  • Contains artificial flavors
  • Seed-oil free
  • No synthetic dyes
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Why it scores 14

Cheez-It Crackers Baked snack crackers scores 14 out of 100 (Bad) under GoodSwap’s published rules. What moved the score most:

  1. Dextrose: 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

Baked snack crackers

START100

Ingredients

  • Dextrose
    Strong An added sugar. [1][2][3]
  • Corn syrup solids
    Strong An added sugar. [1][2][3]
  • Palm oil
    Strong About half saturated fat; WHO recommends keeping saturated fat to 10% of energy or less. [4][5][6]
  • 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. [7][8][9]
  • Yeast extract
    Info An additive class typical of ultra-processed foods (NOVA group 4). [9]
  • Sodium 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. [10]
  • Caseinate
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [9]
  • Artificial flavors
    Strong US dietary guidelines advise limiting foods with artificial flavors. [2][11]
  • Disodium inosinate
    Info An additive class typical of ultra-processed foods (NOVA group 4). [9]
  • Disodium guanylate
    Info An additive class typical of ultra-processed foods (NOVA group 4). [9]
  • Soy lecithin
    Info An additive class typical of ultra-processed foods (NOVA group 4). [9]
subtotal−49.5

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [9]
  • 6 kinds of ultra-processing markers
    Emerging Industrial additive classes found: color (added), emulsifier, flavor enhancer, flavoring, industrial protein and industrial sugar or starch hydrolysate. [9]
subtotal−25.5

Nutrition per 100 g

  • Saturated fat 5 g / 100 g
    Strong High in saturated fat. [4]
  • Salt 2.2 g / 100 g
    Strong Very high in salt. [12]
  • Energy 500 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Fiber 3.3 g / 100 g
    Strong A good source of fiber. [2]
  • Protein 10 g / 100 g
    Info A good source of protein. [2]
subtotal−11
TOTAL 14Bad

100 − 86 = 14

Can’t score above 79. Contains dextrose, 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). [13]

GTIN 00024100789146 · 2026-08-15

score v1.3.0 · kb 2026.10.11

High confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy500 kcal
Fat23.3 g
Saturated fat5 g
Trans fat0 g
Carbohydrates63.3 g
Sugars0 g
Added sugars0 g
Fiber3.3 g
Protein10 g
Salt2.2 g

Serving: 25 CRACKERS (30 g)

Ingredients

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

Enriched flour (wheat flour, niacin, reduced iron, thiamin mononitrate [vitamin b1], riboflavin [vitamin b2], folic acid), soybean and palm oil with tbhq for freshness, white cheddar cheese (milk, cheese cultures, salt, enzymes), contains two percent or less of salt, rice flour, monosodium glutamate, monterey jack, romano, parmesan, mozzarella and asiago cheeses (milk, cheese cultures, salt, enzymes), dextrose, leavening (baking soda, yeast), corn syrup solids, autolyzed yeast extract, garlic powder, lactic acid, onion powder, disodium phosphate, citric acid, sodium caseinate, turmeric extract for color, artificial flavor, annatto color, disodium inosinate, disodium guanylate, 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.

Healthiest crackers (appetizers) in the US

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. 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

  5. Process contaminants in vegetable oils and foods

    European Food Safety Authority · May 3, 2016 · Agency assessment

    “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

  6. Commission Regulation (EU) 2023/915 of 25 April 2023 on maximum levels for certain contaminants in food

    European Union (Official Journal) · Apr 25, 2023 · Law

    “Glycidyl fatty acid esters, expressed as glycidol”

    eur-lex.europa.eu

  7. 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

  8. 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

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

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  10. 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

  11. 21 CFR 172.515 Synthetic flavoring substances and adjuvants

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Oct 9, 2017 · Law

    ecfr.gov

  12. 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

  13. 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

  14. 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

  15. 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