5 piece (medium) of Cheese cracker (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 16.5 g of carbs, 3 g of protein, 6.9 g of fat and 0.8 g of fiber. Its 0.1 mg of B2 covers 10% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Cheese cracker?

Cheese crackers are crisp, savoury baked snacks made from dough with cheese or cheese flavouring. They are commonly sold as small squares or other bite-sized shapes, with a dry, crumbly texture and a lightly browned surface. Their flavour is salty and cheesy, making them easy to eat by the handful or serve alongside other snacks.

They are popular in lunchboxes, at picnics and as a quick nibble with tea or other drinks. You can also serve them with sliced fruit, vegetables or a dip; a handful adds crunch to soup or a cheese board. They are energy-dense, with relatively little fibre, so they work best as a snack rather than the centre of a meal. Pair them with fresh produce or yogurt for a more balanced, filling bite.

Cheese cracker Nutrition Facts

Selected: 100 g

480

KCAL / 100G

Carbs

55g

· 20% DV

Protein

10g

· 20% DV

Fat

23g

· 29% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 47% · Protein 9% · Fat 44%

Cheese cracker Vitamins & Minerals

Vitamins

0.45mg · 35% DV

B12

0.8µg · 33% DV

0.35mg · 29% DV

Vitamin A

180µg · 20% DV

Minerals

Sodium

780mg · 34% DV

Phosphorus

180mg · 26% DV

Calcium

220mg · 22% DV

Selenium

8µg · 15% DV

How Nutritious Is Cheese cracker?

Nutrient density

Low

25/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

28/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Cheese cracker Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cheese cracker

To burn the 480 calories in 100 g:

🚶

119min

Walking (5 km/h)

🏃

49min

Running (8 km/h)

🚴

65min

Cycling

🏊

56min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cheese cracker Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Cheese cracker Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cheese cracker Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cheese cracker Fat Profile

SATURATED

9.5g

MONOUNSATURATED

7.2g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 32.9:1

Above the ideal 4:1 (32.9:1).

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18 kcal

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210 kcal

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195 kcal

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Frequently Asked Questions About Cheese cracker

Are cheese crackers a healthy snack?

Cheese crackers can be a convenient snack, but they are not usually the most nourishing choice on their own. They are often made with refined flour and can be salty, so pair a modest serving with fruit, vegetables, or yogurt for a more balanced snack.

What are cheese crackers made of?

Cheese crackers are typically made with flour, fat, salt, and cheese or a cheese-based ingredient. Recipes differ: some use real cheese, while others rely partly on cheese powder or flavoring, so the ingredient list is the best way to tell.

Do cheese crackers contain real cheese?

Some cheese crackers contain real cheese, while others use cheese powder or cheese flavoring, and some use a combination. The name alone does not tell you how much real cheese is included; check the ingredients for the specific product.

How do you make cheese crackers at home?

To make cheese crackers at home, combine flour, grated hard cheese, cold butter, and a little water into a dough. Roll it thin, cut it into small squares, prick each piece with a fork, and bake until golden and crisp.

Can dogs eat cheese crackers?

It is best not to give dogs cheese crackers. They can be salty and fatty, and some varieties contain onion or garlic seasoning, which can be harmful to dogs. If your dog eats some, check the ingredients and contact a veterinarian if it contains those seasonings or your dog seems unwell.

How should you store cheese crackers after opening?

Store cheese crackers in an airtight container in a cool, dry place after opening. Exposure to air and humidity makes them lose their crunch; a pantry cupboard is generally a better spot than the refrigerator.

Why do cheese crackers have holes in them?

The small holes in cheese crackers let steam escape as the dough bakes. This helps the crackers cook evenly and reduces puffing or misshapen pieces; the number and pattern of holes depend on the maker.

What dips go well with cheese crackers?

Cheese crackers pair well with mild dips such as hummus, sour cream dip, or a smooth bean dip. Their savory cheese flavor also works with sliced vegetables; choose a less salty dip if the crackers already taste quite salty.

Can you use cheese crackers instead of breadcrumbs?

Yes, crushed cheese crackers can replace breadcrumbs as a coating for baked chicken or vegetables. They add a cheesy, salty flavor and brown readily, so crush them finely and go easy on any extra salt in the recipe.

Can toddlers eat cheese crackers?

Toddlers can eat cheese crackers if they are developmentally ready for crunchy foods and an adult supervises them closely. Break them into manageable pieces and avoid offering hard, sharp-edged pieces to a child who is still learning to chew.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026