Food · Baked Products
Cheese crackers nutrition facts
A typical portion of cheese crackers (1 cup, bite size; 60 g, cheese) has 290 calories and 7g of protein (USDA FoodData Central). USDA lists 12 descriptions of it: per 100 g they range from 412 calories (whole grain) to 503 (low sodium).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Crackers, cheese, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 10.9g
- more than 55% of 8,218 USDA reference foods
- Calories per 100 g
- 489
- more than 93% of reference foods
- Sodium per 100 g
- 973mg
- more than 95% of reference foods
1 cup, bite size weighs 60 g in USDA's record for Crackers, cheese (FDC 2708150); across 4 records of cheese crackers USDA weighs it at 60 to 62 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 49% carbohydrate, 42% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Folate145 µg DFE in 1 cup, bite size (60 g), 36% of the Daily Value
- Thiamin0.3 mg in 1 cup, bite size (60 g), 28% of the Daily Value
- Niacin3.7 mg in 1 cup, bite size (60 g), 23% of the Daily Value
- Riboflavin0.2 mg in 1 cup, bite size (60 g), 16% of the Daily Value
- Selenium8.1 µg in 1 cup, bite size (60 g), 15% of the Daily Value
Source: USDA FoodData Central (FDC 2708150), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of cheese crackers USDA describes
Low sodium has the most calories per 100 g (503); the fewest: Whole grain (SR Legacy) (412)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Crackers, cheeseSame values: Crackers, cheese, regular, Crackers, cheese (Cheez-It), Crackers, cheese (Goldfish) | 489 | 10.9 g | 22.7 g | 973 mg |
| Crackers, cheese, sandwich-type with peanut butter filling | 496 | 12.4 g | 25.1 g | 829 mg |
| Crackers, cheese, low sodiumSame values: Crackers, cheese, reduced sodium | 503 | 10.1 g | 25.3 g | 458 mg |
| Crackers, cheese, reduced fat (SR Legacy)Same values: Crackers, cheese, reduced fat | 418 | 10 g | 11.7 g | 1,167 mg |
| Crackers, cheese, whole grain (SR Legacy)Same values: Crackers, cheese, whole grain | 412 | 9.6 g | 16 g | 706 mg |
| Crackers, cheese, sandwich-type with cheese filling | 490 | 8.9 g | 24.4 g | 878 mg |
Every nutrient in this record (65)
The portion is 1 cup, bite size (60 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 6.56 g | 10.9 g | 13% |
| Total lipid (fat) | 13.6 g | 22.7 g | 17% |
| Carbohydrate, by difference | 35.7 g | 59.4 g | 13% |
| Energy | 293 kcal | 489 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 2.13 g | 3.55 g | |
| Total Sugars | 2.72 g | 4.53 g | |
| Fiber, total dietary | 1.38 g | 2.30 g | 5% |
| Cholesterol | 1.80 mg | 3.00 mg | 1% |
| Fatty acids, total saturated | 3.17 g | 5.29 g | 16% |
| Fatty acids, total monounsaturated | 3.45 g | 5.74 g | |
| Fatty acids, total polyunsaturated | 6.05 g | 10.1 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 81.6 mg | 136 mg | 6% |
| Iron, Fe | 2.93 mg | 4.88 mg | 16% |
| Magnesium, Mg | 15.0 mg | 25.0 mg | 4% |
| Phosphorus, P | 120 mg | 200 mg | 10% |
| Potassium, K | 93.6 mg | 156 mg | 2% |
| Sodium, Na | 584 mg | 973 mg | 25% |
| Zinc, Zn | 0.71 mg | 1.19 mg | 6% |
| Copper, Cu | 0.075 mg | 0.13 mg | 8% |
| Selenium, Se | 8.10 µg | 13.5 µg | 15% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 6.60 µg | 11.0 µg | |
| Vitamin A, RAE | 10.2 µg | 17.0 µg | 1% |
| Carotene, beta | 37.8 µg | 63.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.31 mg | 2.19 mg | 9% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 10.2 µg | 17.0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 20.4 µg | 34.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.34 mg | 0.56 mg | 28% |
| Riboflavin | 0.20 mg | 0.34 mg | 16% |
| Niacin | 3.67 mg | 6.11 mg | 23% |
| Vitamin B-6 | 0.10 mg | 0.17 mg | 6% |
| Folate, total | 91.2 µg | 152 µg | |
| Vitamin B-12 | 0.20 µg | 0.34 µg | 9% |
| Choline, total | 5.22 mg | 8.70 mg | 1% |
| Vitamin K (phylloquinone) | 5.64 µg | 9.40 µg | 5% |
| Folic acid | 76.2 µg | 127 µg | |
| Folate, food | 15.0 µg | 25.0 µg | |
| Folate, DFE | 145 µg | 241 µg | 36% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.012 g | 0.020 g | |
| SFA 6:0 | 0.0078 g | 0.013 g | |
| SFA 8:0 | 0.0060 g | 0.010 g | |
| SFA 10:0 | 0.014 g | 0.023 g | |
| SFA 12:0 | 0.019 g | 0.031 g | |
| SFA 14:0 | 0.076 g | 0.13 g | |
| SFA 16:0 | 2.08 g | 3.47 g | |
| SFA 18:0 | 0.84 g | 1.41 g | |
| MUFA 18:1 | 3.41 g | 5.69 g | |
| PUFA 18:2 | 5.61 g | 9.36 g | |
| PUFA 18:3 | 0.43 g | 0.72 g | |
| PUFA 20:4 | 0.0018 g | 0.0030 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.022 g | 0.036 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0.00060 g | 0.0010 g | |
| MUFA 22:1 | 0.0042 g | 0.0070 g | |
| PUFA 22:5 n-3 (DPA) | 0.00060 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2708150: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in cheese crackers?
290 in 1 cup, bite size (60 g) of cheese; 412 to 503 per 100 g across USDA's descriptions.
How much protein is in cheese crackers?
7g in 1 cup, bite size; 10.9 g per 100 g.
How much sodium is in cheese crackers?
580mg in 1 cup, bite size; 973 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov