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Cheese cracker Calories
Savory baked cheese-based cracker
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cheese cracker (30 g) has 146 calories. That works out to 485 calories per 100 g. It contains 17.5 g of carbs, 3.8 g of protein, 6.7 g of fat and 0.6 g of fiber. Its 72 mg of Phosphorus covers 10% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Cheese cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
146
KCAL / 30G
Carbs
17.5g
· 6% DV
Protein
3.8g
· 8% DV
Fat
6.7g
· 9% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 10% · Fat 42%
Cheese cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 2.73 g | 14% |
| Trans fat | 0.06 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 0.6 g | 2% |
| Protein | 3.8 g | 8% |
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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How Many Calories in 1 Serving of Cheese cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 146 kcal |
| 1 piece (small) | 8 g | 39 kcal |
| 2 piece (medium) | 16 g | 78 kcal |
| 1 pack (mini) | 25 g | 121 kcal |
| 4 piece (large) | 32 g | 155 kcal |
| 1 cup (whole) | 40 g | 194 kcal |
| 1 serving (large) | 50 g | 243 kcal |
| 1 pack (small) | 60 g | 291 kcal |
| 100 g | 100 g | 485 kcal |
Calculated from 485 calories per 100 g.
Frequently Asked Questions About Cheese cracker
What are cheese crackers made of?
Cheese crackers are savory baked bites usually made with flour, cheese and butter or another fat. Recipes may also use egg, salt and seasonings; the cheese type and moisture affect how rich and crisp the crackers turn out.
How do you make cheese crackers at home?
To make cheese crackers, mix grated cheese with flour and fat into a dough, roll it thin, cut it into small pieces and bake until golden. Let them cool fully before serving, since they crisp up as they cool.
What cheese works best in cheese crackers?
A flavorful, firm cheese that grates easily works best in cheese crackers; aged cheddar, Parmesan and Gruyère are popular choices. Very moist cheese can make the dough sticky and the finished crackers less crisp, so adjust the dough if needed.
Why do homemade cheese crackers spread in the oven?
Homemade cheese crackers can spread when the dough is too warm, too soft or contains excess fat. Chill the dough before baking, measure the flour carefully and leave space between the cut pieces so they do not bake into one another.
How do you keep cheese crackers crispy?
Keep cheese crackers crisp by cooling them completely and storing them in an airtight container in a dry place. Warm crackers release steam inside the container, which makes them soft; briefly rebaking softened crackers can help restore their crunch.
Can you freeze cheese cracker dough?
Yes, cheese cracker dough can be frozen, either as a wrapped block or as cut pieces. Thaw a block until workable before rolling and cutting; bake cut pieces from frozen, allowing extra time if they need it.
What can you serve with cheese crackers?
Cheese crackers pair well with tomato soup, dips, olives and fresh vegetables. Their savory, cheesy flavor also works on a snack board; choose less salty accompaniments if the crackers themselves taste strongly seasoned.
Are cheese crackers a good snack for weight loss?
Cheese crackers can fit into a weight-loss eating plan, but their energy-dense, crunchy format makes it easy to eat a large amount. Serve a measured portion alongside fruit, vegetables or another filling food rather than eating straight from the box.
Do cheese crackers need to be refrigerated?
No, dry cheese crackers generally do not need refrigeration; a sealed container in a cool, dry cupboard helps preserve their texture. Refrigeration can introduce moisture when the container is opened, while homemade versions should be refrigerated if the recipe produces a moist or perishable cracker.
Can dogs eat cheese crackers?
It is best not to give dogs cheese crackers as a treat. They can be salty and fatty, and seasonings such as onion or garlic may be harmful to dogs; choose a dog-safe treat instead.
Cheese cracker Vitamins & Minerals
Vitamins
B2
0.08mg · 6% DV
Vitamin A
54µg · 6% DV
Biotin
1.8µg · 6% DV
B1
0.07mg · 6% DV
Minerals
Phosphorus
72mg · 10% DV
Sodium
234mg · 10% DV
Selenium
5.4µg · 10% DV
Calcium
78mg · 8% DV
Potassium ⭐
51mg · 2% DV
Cheese cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese cracker
To burn the 146 calories in 1 serving (medium) (30 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.
What is Cheese cracker?
A cheese cracker is a savoury baked bite made from dough with cheese mixed in, then baked until crisp. Recipes vary in the type of cheese and seasoning, but the result is a dry, crunchy snack rather than a slice of cheese. It is familiar in many places, with no single origin implied by the name.
Serve it on its own, with tea or coffee, or alongside soup, dips and a cheese board. Its carbohydrates and fat make it energy-dense, while it provides a moderate amount of protein. For a lighter snack, keep to a modest handful and pair it with fresh vegetables or fruit.
How Nutritious Is Cheese cracker?
Nutrient density
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.
Satiety score
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.
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:
Which Diets Is Cheese cracker Good For?
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
Cheese cracker Fat Profile
SATURATED
2.73g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.