1 serving (medium) of Cheese Crackers (30 g) has 149 calories. That works out to 495 calories per 100 g. It contains 18.8 g of carbs, 2.8 g of protein, 6.9 g of fat and 0.8 g of fiber. Its 0.1 mg of B1 covers 11% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.

What is Cheese Crackers?

Cheese Crackers are thin, crisp savoury crackers with a salty cheese flavour, sold in Turkey under the Çizi name. Their small, perforated squares make them an easy packaged snack to keep on hand, whether at home, at work or on the go.

They are usually eaten straight from the packet, often with tea or as a quick bite between meals. The texture is light and crunchy, with a distinctly savoury taste. Nutritionally, they are mainly a source of carbohydrates and fat, with a more modest amount of protein; at 495 calories per 100 g, portions can add up quickly. Pair a small handful with fresh vegetables or fruit for a more balanced snack.

Cheese Crackers Nutrition Facts

Selected: 100 g

495

KCAL / 100G

Carbs

62.5g

· 23% DV

Protein

9.2g

· 18% DV

Fat

23g

· 29% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 51% · Protein 7% · Fat 42%

Cheese Crackers Vitamins & Minerals

Vitamins

0.42mg · 35% DV

4.6mg · 29% DV

0.18mg · 14% DV

Vitamin A

120µg · 13% DV

Minerals

Sodium

780mg · 34% DV

Selenium

18µg · 33% DV

Phosphorus

210mg · 30% DV

Calcium

180mg · 18% DV

How Nutritious Is Cheese Crackers?

Nutrient density

Low

22/ 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 Crackers Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Cheese Crackers

To burn the 495 calories in 100 g:

🚶

122min

Walking (5 km/h)

🏃

51min

Running (8 km/h)

🚴

67min

Cycling

🏊

58min

Swimming

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

Is Cheese Crackers Processed?

NOVA 4

Ultra-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 Crackers 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 Crackers 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 Crackers Fat Profile

SATURATED

8.1g

MONOUNSATURATED

POLYUNSATURATED

5.2g

⚖️

Omega 6:3 ratio 61.3:1

Above the ideal 4:1 (61.3:1).

Compare Cheese Crackers

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Cheese Crackers vs Hawthorn Vinegar477 kcal more per 100 g

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Cheese Crackers vs Tantuni285 kcal more per 100 g

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Cheese Crackers vs Chicken Wrap300 kcal more per 100 g

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Cheese Crackers vs Protein Bar145 kcal more per 100 g

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Foods Similar to Cheese Crackers

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Cheese Crackers

Are Cheese Crackers healthy?

Cheese Crackers can fit as an occasional snack, but they are salty and energy-dense rather than a nutrient-rich everyday staple. Pairing a small portion with fruit, vegetables, or yogurt makes for a more filling snack.

What are Cheese Crackers made of?

Cheese Crackers are commonly made with flour, oil, salt, and cheese or cheese flavoring. The exact ingredients and amount of real cheese vary by product, so the ingredient list is the reliable way to check a particular box.

How should you store Cheese Crackers after opening?

Keep Cheese Crackers in an airtight container or tightly reseal the packet and store it somewhere cool and dry. Exposure to air and humidity makes them lose their crisp texture, so avoid leaving the opened pack on the counter.

Can you make Cheese Crackers at home?

Yes, you can make homemade Cheese Crackers by mixing flour, grated hard cheese, a little oil, and enough water to form a dough. Roll it thin, cut it into squares, prick the pieces, and bake until crisp and golden.

What can you eat with Cheese Crackers?

Cheese Crackers pair well with dips such as hummus, salsa, or a mild yogurt dip, as well as sliced vegetables. Their salty flavor also works alongside soup, but add them just before eating so they stay crunchy.

Can you freeze Cheese Crackers?

Freezing Cheese Crackers is usually unnecessary and can affect their crispness when they thaw. For the best texture, keep them sealed in a dry pantry and buy a pack size you can finish while they are fresh.

Why do Cheese Crackers have holes?

The small holes in Cheese Crackers let steam escape as the dough bakes. This helps limit bubbles and uneven puffing, giving the crackers a flatter, more even shape and a crisp texture.

Are Cheese Crackers good for weight loss?

Cheese Crackers are not especially filling for their size, so eating them straight from a large packet can make portions easy to overlook. If you include them while managing weight, portion them out and pair them with a more filling food.

Can dogs eat Cheese Crackers?

Cheese Crackers are not a good treat for dogs. Their salt and fat are unnecessary for dogs, and some seasonings can be unsuitable; offer a dog-appropriate treat instead, especially if your pet has health problems.

Do Cheese Crackers raise blood sugar?

Yes, Cheese Crackers can raise blood sugar because their flour-based crackers contain readily digested carbohydrates. The amount eaten and what you eat with them matter; if you have diabetes, ask your clinician or dietitian how to fit them into your eating plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026