How many calories are in Cheez-Its?

The label serving of 27 Cheez-It crackers (30g) has 150 calories, which works out to about 5.5 calories per cracker. Per 100g, Cheez-Its run 500 calories, similar to most baked cheese crackers.

Cheez-Its vs Goldfish: which has fewer calories?

They are close, with Goldfish slightly lighter at 457 calories per 100g versus 500 for Cheez-Its. A 30g serving is about 137 calories of Goldfish versus 150 of Cheez-Its; Goldfish also carry a bit more protein at 11.7g vs 10g per 100g.

Are Cheez-Its healthier than potato chips?

Marginally. Cheez-Its have 500 calories per 100g against 536 for potato chips, with less fat (26.7g vs about 35g) but more refined-flour carbs (60g per 100g). Neither is a health food; the honest difference is about 36 calories per 100g.

Are Cheez-Its keto-friendly?

No. Cheez-Its carry 56.7g net carbs per 100g, and even the single 27-cracker serving delivers about 17g net carbs, most of a strict keto day's budget. Cheese crisp products made from pure baked cheese are the usual keto substitute.

How much sodium is in Cheez-Its?

Cheez-Its contain 667mg of sodium per 100g, which means the 27-cracker serving has about 200mg, or 9% of the daily limit. The trouble is scale: eating a third of a box quietly approaches 1,000mg of sodium.

Do Cheez-Its have any protein?

Cheez-Its list 10g of protein per 100g from wheat flour and real cheese, but a standard serving provides only about 3g. Compared with the 17g in a serving of Greek yogurt, they should be treated as a carb-and-fat snack, not a protein source.

Can I eat Cheez-Its while losing weight?

Yes, with a hard portion boundary. Count out the 27-cracker, 150-calorie serving into a bowl and put the box away; eating from the box is how a 150-calorie snack becomes 500. The 3.3g fiber and 0g sugar per 100g make them easy to fit into a daily calorie budget when measured.

Are Cheez-Its vegetarian and gluten-free?

Cheez-Its are made with wheat flour, so they are not gluten-free, and they contain real dairy cheese, so they are not dairy-free or vegan. They are generally considered vegetarian, and each serving supplies a notable 5.7mg of iron per 100g from enriched flour.

All Foods

Calories in Cheez-Its

USDA Verified · FDC 2770622 · Jul 2026

150 calories

per 27 crackers (1 serving) (30g)

10g

Protein

60g

Carbs

26.7g

Fat

3.3g

Fiber

Per 100g

Serving Sizes & Calories

Serving Size	Weight	Calories
10 crackers	11g	55 cal
27 crackers (1 serving)Standard	30g	150 cal
2 servings	60g	300 cal
100g	100g	500 cal

500 calories per 100g

Complete Nutrition Facts

Per 100g

500 calories

Protein10g

Carbohydrates60g

Sugar0g

Fat26.7g

Fiber3.3g

Sodium667mg

Potassium133mg

Calcium67mg

Iron5.7mg

How Cheez-Its Compares

Cheez-Its next to similar foods, all values per 100g:

Food	Calories	Protein	Carbs	Fat	Fiber
Cheez-Its	500	10g	60g	26.7g	3.3g
Goldfish Crackers	457	11.7g	66.2g	16.1g	0g
Cheetos	568	5.5g	54.5g	36.5g	0.8g
Crackers	433	9.5g	74g	8.6g	2.8g
Potato Chips	546	4.6g	55.4g	35.3g	2.9g