How many calories are in Cheez-Its?
A 1-cup serving of bite-size cheese crackers weighs 62 g and carries 303 calories. Per 100 g they run 489 calories. One square cracker is 5 calories, which is why the cup empties long before the count feels like it has moved. The 30 g box serving of Cheez-It Original is 151.
You'd need to walk about 61 minutes to burn the 303 calories in a 1-cup serving (62 g).
How long does it take to burn off Cheez its?
A 1-cup serving (62 g) is 303 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 303 kcal |
|---|---|
| Walking, brisk | 1 hr 1 min |
| Cycling, moderate | 38 min |
| Swimming, moderate | 43 min |
| Jogging | 36 min |
| Weight training, moderate | 1 hr 7 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (62 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Cheez-It quick facts
- US servings from one cracker to a full cup
- Cheez-It flavors and the reduced fat question
- Sodium is the row to watch
- How do Cheez-Its compare?
- Most popular cheez-its brands
- FAQ
Cheez-It quick facts
The numbers below come from the USDA record 174975, "Crackers, cheese, regular", a SR Legacy entry with a full nutrient profile and, more usefully, real US household measures: one 1-inch square cracker, one cup of the bite-size crackers, one ounce. The FNDDS twin of that record, 2708151 "Crackers, cheese (Cheez-It)", carries an identical profile but no serving weights, so the record with the cup attached is the one that answers the question people actually ask.
One honest caveat before the table. The generic USDA cheese cracker is 489 calories per 100 g; the label on a box of Cheez-It Original reads 502. That 13-calorie gap per 100 g is the difference between a database average across cheese crackers and one manufacturer's own analysis, not a mistake in either. On a 30 g serving it works out to four calories.
| Nutrient | Per 100 g | Per 1 cup bite size (62 g) | % Daily Value |
|---|---|---|---|
| Calories | 489 | 303 | — |
| Total fat | 22.74 g | 14.1 g | 18% |
| Saturated fat | 5.29 g | 3.3 g | 16% |
| Carbohydrate | 59.42 g | 36.8 g | 13% |
| Dietary fiber | 2.3 g | 1.4 g | 5% |
| Total sugars | 4.53 g | 2.8 g | — |
| Protein | 10.93 g | 6.8 g | 14% |
| Sodium | 973 mg | 603 mg | 26% |
| Cholesterol | 3 mg | 2 mg | 1% |
| Potassium | 156 mg | 97 mg | 2% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
There is no added sugars row here because USDA does not publish added sugars for this record; the Cheez-It Original label lists 0 g of added sugars, which is a label figure rather than a USDA one. Cholesterol is almost nothing at 2 mg a cup, and potassium is a rounding error at 97 mg, so neither is worth a second thought next to the sodium line.
US servings from one cracker to a full cup
| Serving | Weight | Calories |
|---|---|---|
| 1 cracker, 1-inch square | 1 g | 5 kcal |
| 27 crackers, box count | 27 g | 132 kcal |
| 1 single-serve bag | 28 g | 137 kcal |
| 1 oz | 28.3 g | 138 kcal |
| 1 cup, bite size | 62 g | 303 kcal |
| Per 100 g | 100 g | 489 kcal |
The single cracker, the single-serve bag and the cup are USDA household measures attached to record 174975. The 27-cracker line and the ounce are our own arithmetic from the USDA 100 g figure, not USDA servings: 27 crackers is what the Cheez-It Original box counts out as a 30 g portion, and here it is priced at the generic 489 per 100 g instead.
That last point is where most people lose the count. A 30 g serving is a small pile, roughly what fits in a cupped hand. The cup on the table is 62 g, which is just over two of those servings and 303 calories, and nobody eats it as two servings. If you log Cheez-Its by the handful, weigh one handful once and you will never have to guess again.
Cheez-It flavors and the reduced fat question
| Version | Per 100 g | Label serving | Calories |
|---|---|---|---|
| Cheez-It Original | 502 kcal | 30 g, 27 crackers | 151 kcal |
| Cheez-It White Cheddar | 502 kcal | 30 g, 26 crackers | 151 kcal |
| Cheez-It Grooves Cheddar Ranch | 466 kcal | 29 g, 18 crackers | 135 kcal |
| Cheez-It Whole Grain | 464 kcal | 30 g, 29 crackers | 139 kcal |
| Cheez-It Snack Mix Original | 461 kcal | 29 g, half a cup | 134 kcal |
| Cheez-It Reduced Fat White Cheddar | 438 kcal | 30 g, 30 crackers | 131 kcal |
Flavor barely matters. Original and White Cheddar are the same 502 calories per 100 g, and Hot & Spicy matches them; Duoz Bacon & Cheddar is 497. Across the whole flavor wall the spread is 502 down to 438, which is 20 calories on a 30 g serving. Choosing a flavor is not a calorie decision.
Whole Grain is the one that surprises people, and not in the direction they expect: 464 per 100 g against 502 for Original, so 139 calories a serving instead of 151. The fiber is where it earns its keep, not the calorie count. In the generic USDA records the whole grain cheese cracker carries 6.4 g of fiber per 100 g against 2.3 g for the regular one, which is the difference between 23% and 8% of the Daily Value across 100 g.
Reduced fat is the version worth arguing about. On the branded side it is 438 per 100 g, a real cut. But look at what USDA's generic reduced fat cheese cracker trades away: fat drops from 22.74 g to 11.67 g per 100 g, and sodium climbs from 973 mg to 1,167 mg. Less fat, more salt, and calories that fall from 489 to 418 because carbohydrate rises from 59.42 g to 68.19 g. It is a swap, not a free win.
Sodium is the row to watch
Run the cup through the FDA Daily Values and the shape of this snack shows up immediately. Carbohydrate, the thing people brace for in a cracker, is 13% of a day. Sodium is 26%. The salt is doing twice the work of the starch.
In plain terms, 603 mg is about a quarter teaspoon of table salt, eaten as crackers. The Dietary Guidelines for Americans put the limit at 2,300 mg a day, so a cup in front of a movie spends a quarter of it before dinner is on the table. Two cups over an evening and you are past half.
The saturated fat line is the quieter one: 3.3 g a cup, 16% of the Daily Value, from a food that does not feel rich. Protein is the small consolation at 6.8 g and 14% of the DV, which is more than most crackers manage and comes from the cheese in the dough. None of that makes Cheez-Its a problem food. It makes them a food to portion out rather than to hold the box of.
How do Cheez-Its compare?
| Cheese cracker | Per 100 g | US serving | Calories |
|---|---|---|---|
| Cheez-Its, regular | 489 kcal | 1 cup, 62 g | 303 kcal |
| Low sodium | 503 kcal | 1 cup, 62 g | 312 kcal |
| Reduced fat | 418 kcal | 1 serving, 30 g | 125 kcal |
| Whole grain | 412 kcal | 1 oz, 28.3 g | 117 kcal |
Our take: the regular cracker sits in the middle of its own family, and only the reduced fat and whole grain records are lighter per 100 g. The low sodium version is the trap of the group, because cutting salt to 458 mg per 100 g meant adding fat, and it lands at 503 calories per 100 g, the highest of the four. If you are counting calories, whole grain is the pick and it brings the fiber with it. If you are watching sodium, the low sodium record is genuinely the better choice and you pay nine calories a cup for it. If you are eating for satisfaction, take the regular ones and put 30 g in a bowl.
Most popular cheez-its brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Cheez-It Original | 502 cal |
| Cheez-It White Cheddar | 502 cal |
| Cheez-It Hot & Spicy | 502 cal |
| Cheez-It Duoz Bacon & Cheddar | 497 cal |
| Cheez-It Whole Grain | 464 cal |
| Cheez-It Reduced Fat White Cheddar | 438 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Cheez-It FAQs
How many calories are in a serving of Cheez-Its?
A 30 g box serving of Cheez-It Original is 151 calories, and that is 27 crackers. Priced at the generic USDA cheese cracker figure of 489 calories per 100 g, those 27 crackers at 1 g each work out to 132 calories. The gap is the manufacturer's own analysis against a database average.
How many Cheez-Its are in a 30 g serving?
27 crackers for Cheez-It Original. White Cheddar counts 26 to the same 30 g, Whole Grain 29, and Reduced Fat White Cheddar 30, because a lighter cracker takes more pieces to reach the weight. Cracker counts on the box are the fastest way to portion these without a scale.
How many calories in one Cheez-It cracker?
5 calories for one 1-inch square cracker, which weighs about a gram. That is the USDA household measure for the regular cheese cracker at 489 calories per 100 g. Ten crackers is roughly 50 calories, and a small handful of 27 lands at 132 by the same arithmetic.
How many calories in a cup of Cheez-Its?
303 calories for one cup of the bite-size crackers, which weighs 62 g. That cup is just over two 30 g label servings, so it is the number most people are actually eating when they pour crackers into a bowl. It also carries 603 mg of sodium and 14.1 g of fat.
How much sodium is in Cheez-Its?
973 mg per 100 g, which is 603 mg in a 62 g cup, or 26% of the Daily Value. That is roughly a quarter teaspoon of table salt. Sodium is the standout row here: the same cup delivers only 13% of the Daily Value for carbohydrate and 18% for total fat.
Are reduced fat Cheez-Its healthier?
They are lighter, at 438 calories per 100 g against 502 for Original. In USDA's generic records the reduced fat cheese cracker cuts fat from 22.74 g to 11.67 g per 100 g, but sodium rises from 973 mg to 1,167 mg and carbohydrate from 59.42 g to 68.19 g. It is a trade.
How many calories in a single-serve bag of Cheez-Its?
137 calories for a 28 g single-serve bag at the USDA figure of 489 calories per 100 g. A full ounce, 28.3 g, is 138 by our own arithmetic from that same 100 g number. The bag is the easiest portion control in the aisle because it stops when it is empty.
Do Cheez-Its have sugar?
4.53 g of total sugars per 100 g, or 2.8 g in a 62 g cup, which is very little for a snack food. USDA does not publish added sugars for this record, so no added sugars row appears above; the Cheez-It Original label lists 0 g of added sugars. Salt, not sugar, is the story here.
Similar foods
- Chia Seeds — 138 cal per oz
- S'more — 210 cal per s'more
- Falafel Ball — 87 cal per ball
- Pistachios — 332 cal per cup in shell
- Prime Rib — 340 cal for 3 oz slice
- Torta — 215 cal per serving
Count it without the math
Point the camera at the bowl and BodyPal counts the crackers for you, cup or handful.
