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Crispy cracker, cheese and onion flavored, snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 pack (medium) of Cizi Crispy Cheese & Onion Cracker (35 g) has 168 calories. That works out to 480 calories per 100 g. It contains 22.8 g of carbs, 3 g of protein, 7 g of fat and 1.2 g of fiber. Its 38.5 mg of Phosphorus covers 6% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Selected: 1 pack (medium) · 35 g
168
KCAL / 35G
Carbs
22.8g
· 8% DV
Protein
3g
· 6% DV
Fat
7g
· 9% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 7% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 2.63 g | 13% |
| Trans fat | 0.06 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 1.2 g | 4% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 pack (medium) | 35 g | 168 kcal |
| 1 piece (small) | 4 g | 19 kcal |
| 5 piece (small) | 20 g | 96 kcal |
| 1 serving (medium) | 30 g | 144 kcal |
| 10 piece (medium) | 40 g | 192 kcal |
| 1 cup (medium) | 40 g | 192 kcal |
| 1 serving (large) | 50 g | 240 kcal |
| 1 pack (large) | 70 g | 336 kcal |
| 100 g | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Cizi crispy cheese-and-onion cracker has a crunchy texture and a savoury cheese-and-onion flavour. It works as a ready-to-eat snack on its own, or alongside a mild dip if you want to balance its seasoning.
The flavour name alone does not confirm how much real cheese or onion, if any, is used. Check the ingredient list on the specific pack for the ingredients themselves; the product is described as cheese-and-onion flavoured.
Keep Cizi crispy cheese-and-onion cracker in an airtight container in a cool, dry place after opening. Moisture makes crackers lose their crunch, so close the pack securely or transfer the contents if it cannot be resealed.
Yes, crush Cizi crispy cheese-and-onion cracker over a salad just before serving for a savoury crunch. Add it at the last moment, since dressing quickly softens the pieces.
Yes, crush Cizi crispy cheese-and-onion cracker into fine crumbs and use it as a coating for chicken before baking. Its seasoning will flavour the crust, so avoid adding extra salt until you have tasted the result.
It can fit as a measured snack, but it is easy to eat more than intended straight from the pack. Portion some Cizi crispy cheese-and-onion cracker into a bowl and pair it with fruit or a protein-rich food for a more filling snack.
Yes, crushed Cizi crispy cheese-and-onion cracker can stand in for croutons and adds a cheese-and-onion flavour. Sprinkle it on individual bowls just before eating so it stays crisp.
Yes, it is convenient for a lunchbox because it is ready to eat and does not need reheating. Pack Cizi crispy cheese-and-onion cracker separately from moist foods to keep it crunchy.
Freezing is not recommended: thawing can introduce moisture and make Cizi crispy cheese-and-onion cracker soft. Store it sealed in a dry place instead, and use the package guidance for its shelf life.
Serve Cizi crispy cheese-and-onion cracker with a mild yoghurt dip, fresh vegetables, or other simple nibbles. Since its cheese-and-onion flavour is already prominent, a lightly seasoned dip is less likely to overpower it.
Vitamins
B1
0.06mg · 5% DV
B2
0.04mg · 3% DV
Biotin
0.88µg · 3% DV
B3
0.42mg · 3% DV
Minerals
Sodium
333mg · 14% DV
Phosphorus
39mg · 6% DV
Calcium
42mg · 4% DV
Iron
0.74mg · 4% DV
Potassium ⭐
63mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 168 calories in 1 pack (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cizi Crispy Cheese & Onion Cracker is a packaged savoury snack: crisp crackers with cheese and onion flavouring. It is ready to eat straight from the pack and is not tied to a particular meal. The texture is light and crunchy, with a salty, savoury taste and the familiar pairing of cheese and onion.
It works as an on-the-go snack, in a lunchbox or alongside a cup of tea, and can be served with a dip or fresh vegetables. Nutritionally, it is energy-dense and provides mostly carbohydrates and fat; 100 g contains 480 calories. For a more balanced snack, pair a small portion with fruit, vegetables or another filling food rather than relying on the crackers alone.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.63g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 81:1
Above the ideal 4:1 (81:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.