cheez its crackers
Is It Keto, Low Carb, Snacks

Are Cheez-Its Low Carb? A Deep Dive Into the Snack World’s Popular Cracker

Cheez-Its have enjoyed unwavering popularity as a delicious and cheesy snack ever since their introduction about a century ago. However, with the growing number of people following low carb, keto, or weight-loss diets, many snackers today are questioning if Cheez-Its can find a place within their dietary guidelines. This article will address the burning question: are Cheez-Its low carb? Additionally, we will uncover some healthier, low carb alternatives to Cheez-Its to help you find the perfect guilt-free snack.

When it comes to choosing snacks that fit within your dietary restrictions, it’s important to understand the nutritional facts of the food you’re consuming. Knowing the nutritional content of Cheez-Its can help you decide if they align with your health goals and dietary preferences. So, without further ado, let’s explore the world of Cheez-Its and discover if they can make the low carb cut.

Nutritional Facts and Carb Content of Cheez-Its

Cheez-Its are small, square-shaped, cheese-flavored crackers that are produced by Kellogg Company’s Sunshine Biscuits division. The traditional Cheez-It Original crackers’ recipe includes ingredients such as enriched flour, vegetable oil, cheese made with skim milk, and salt.

To determine if Cheez-Its are low carb, it’s important to take a closer look at their nutritional facts. According to the official label, a 1 oz (28 g) serving of Cheez-It Original crackers, which is equivalent to roughly 27 crackers, contains:

  • Calories: 150
  • Total Fat: 8 g
  • Saturated Fat: 1.5 g
  • Sodium: 230 mg
  • Total Carbohydrate: 17 g
  • Dietary Fiber: <1 g
  • Sugars: <1 g
  • Protein: 3 g

As seen from the nutritional information, Cheez-It Original crackers contain 17 g of total carbohydrates in a 1 oz serving. While the carb content might appear moderate, it’s essential to remember that low carb and keto diets often require a more strict carb limit. Most low carb diets recommend consuming between 20 to 100 g of carbohydrates per day, while keto diets may require as low as 20 to 50 g of daily carbs. Given these numbers, the 17 g of carbs in a single serving of Cheez-Its might consume a significant portion of your daily carb allowance, making them not the most suitable choice for those following a low carb or keto diet.

Healthier Low Carb Alternatives to Cheez-Its

If you’ve concluded that Cheez-Its don’t align with your low carb or keto diet goals, fret not, as there are plenty of healthier, low carb alternatives to satisfy your cravings for a crispy, cheesy snack:

  1. Homemade Low Carb Cheese Crackers: Making your own low carb cheese crackers is an excellent way to control the ingredients and carb content. Utilizing almond flour or coconut flour instead of wheat flour can help reduce the carbohydrate count, while still providing a satisfying, crispy texture. Combine your choice of low carb flour with freshly grated cheese, butter, and seasonings to create a delicious, low carb alternative to Cheez-Its.
  2. Cheese Crisps: Cheese crisps are thin, crunchy, and packed with flavor – making them an irresistible low carb snack. They’re made by baking small mounds of cheese on a parchment-lined baking sheet until golden and crispy. You can use your favorite types of cheese or experiment with different seasonings to create a variety of flavors.
  3. Veggie “Chips”: Vegetable chips made from kale, zucchini, or radishes are another healthy and low carb option for when you’re craving something crunchy. Simply slice your choice of vegetable thinly, season with olive oil and a sprinkle of salt, and bake until crispy.
  4. Low Carb Nuts and Seeds: A handful of low carb nuts or seeds, such as almonds, pecans, or pumpkin seeds, can be a healthy and satisfying alternative to Cheez-Its. These options are not only low in carbohydrates but also high in healthy fats and protein, making them an ideal choice for those on a low carb or keto diet.
  5. Store-Bought Low Carb Cracker Alternatives: Nowadays, there is a growing number of store-bought low carb cracker options available made with alternative flours and ingredients. Look for products specifically labeled as “low carb” or “keto-friendly” to ensure they fit within your dietary guidelines.

Although Cheez-Its may not be the most low carb-friendly snack, these alternatives prove that you don’t have to sacrifice the joys of snacking to maintain your diet and health goals. With a little creativity and experimentation, you can find a variety of delicious and satisfying low carb options that make it easy to stick to your diet plan.

Crunchy Low Carb Snack Recipes to Make at Home

Making low carb snacks at home allows you to control the ingredients and customize the flavors while ensuring they fit perfectly within your dietary guidelines. Here are a few mouthwatering and simple-to-make low carb cracker and snack recipes that you can easily prepare in your own kitchen:

  1. Almond Flour Crackers: Combine almond flour, an egg, melted butter, and your favorite seasonings to create these delicious, low carb crackers with a satisfying crunch. Roll out the mixture thinly and cut into squares before baking in the oven for a healthy and versatile snack.
  2. Parmesan Crackers: For an irresistibly rich and cheesy low carb cracker, mix grated Parmesan cheese with almond flour, softened cream cheese, and seasonings of your choice. Roll out the dough, cut into squares, and bake until crispy and golden brown.
  3. Flaxseed Crackers: Flaxseeds are high in fiber and low in carbohydrates, making them an excellent option for homemade low carb crackers. Mix ground flaxseeds with water, seasonings, and herbs, then spread the mixture thinly on a baking sheet. Bake until crisp and enjoy with your favorite low carb dips, cheeses, or toppings.
  4. Pepperoni Chips: For a protein-packed, low carb alternative to crackers, bake thin slices of pepperoni on a parchment-lined baking sheet. Enjoy these crunchy, savory chips as a standalone treat or pair them with low carb dips like guacamole or keto-friendly ranch dressing.

The Impact of Occasional High Carb Snack Consumption

While it’s best to adhere to your low carb or keto diet as closely as possible, it’s also important to remember that occasional indulgences can be a part of a healthy and balanced lifestyle. On rare occasions, enjoying a small serving of Cheez-Its or another higher-carb snack shouldn’t derail your overall progress, as long as you don’t make it a habit.

It’s essential to strike a balance between treating yourself and sticking to your diet plan, and finding healthier, low carb alternatives to your favorite snacks can help you achieve this balance. Remember that consistency is key, and focusing on your overall dietary habits rather than occasional lapses is crucial to achieving and maintaining your health goals.

Reading Nutrition Labels and Making Informed Choices

When you’re shopping for low carb snacks or alternatives to your favorite high-carb treats, it’s essential to read and understand nutrition labels. This allows you to make informed decisions about the nutritional content of your snacks and ensures that what you’re consuming aligns with your dietary preferences and goals.

Here are a few key points to consider when reading nutrition labels:

  1. Serving Size: Always check the designated serving size on food labels, as nutritional information is usually presented per serving. Understanding the serving size can prevent overconsumption and help you monitor your carb intake more accurately.
  2. Total Carbohydrates: Pay attention to the total carbohydrate count on nutrition labels to avoid consuming too many carbs, especially if you’re following a low carb or keto diet.
  3. Dietary Fiber and Net Carbs: Although the total carb count is crucial, it’s also essential to consider the dietary fiber content, as fibers don’t affect blood sugar levels or contribute to overall net carbs. To calculate net carbs, simply subtract the grams of dietary fiber from the total carbs. Net carbs are what primarily impacts your body on a low carb or keto diet.
  4. Ingredient List: Check the ingredient list for any hidden sugars, unhealthy additives, or high carb ingredients that may not align with your diet.

Creating a Low Carb Snacking Routine

Creating and maintaining a low carb snacking routine is an essential part of sticking to your low carb or keto diet. Here are some tips to help you stay on track:

  1. Plan Ahead: Prepare healthy, low carb snacks in advance and have them readily available. This helps prevent last-minute snacking decisions and deters you from reaching for high carb options.
  2. Portion Control: Pre-portion your low carb snacks, as it’s easy to overindulge when snacking straight out of a large container.
  3. Mindful Snacking: Focus on your hunger cues and eat only when genuinely hungry. Mindful snacking can help prevent overeating and assist in maintaining your low carb or keto diet.


In the ever-evolving landscape of low carb and keto diets, it’s essential to be well-informed about the nutritional content of your favorite snacks like Cheez-Its. While these classic cheese crackers may not be an ideal low carb option, exploring myriad healthy alternatives can help you maintain your dietary goals without sacrificing the taste and satisfaction of a delicious snack. By choosing nutritious, low carb substitutes and embracing a balanced snacking routine, you can continue to enjoy your snacking habits guilt-free, effectively sticking to your diet plan and reaching your wellness aspirations.

Are you ready to take your low carb and keto snacking game to the next level? Mama Bear’s Cookbook is here to guide you on your journey to a healthier lifestyle! Sign up for our newsletter, and enjoy exclusive access to delicious low carb snack recipes, helpful tips for navigating a low carb diet, and inspiring meal ideas to enjoy with your loved ones. Transform your snacking habits with a little help from Mama Bear’s Cookbook – and don’t forget to share your tasty, low carb creations with our community on social media using our hashtag #MamaBearsLowCarbSnacks. Happy snacking!

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