Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Cheez-It Sharp White Cheddar Crunchy Snack Crackers: Longevity analysis

Updated 2026-10-19 · Cheez-It

Quick answer

Special Occasion Choice

Cheez-It sharp white cheddar crunchy snack crackers received a Longevity Score of 38 out of 100 (special occasion choice). Refined-flour, seed-oil cracker with additives and flavor enhancers; low fiber and protein for the calories. Strengths include small 29 g serving size, real cheese and butter, and low added sugar (1 g per serving), while main considerations include refined enriched flour as first ingredient, soybean oil and tbhq preservative, and msg, disodium inosinate and guanylate, artificial flavors.

Longevity Score 38/100

What helped the score?

  • Small 29 g serving size
  • Contains real cheese and butter
  • Low added sugar (1 g per serving)

What held the score back?

  • Refined enriched flour as first ingredient
  • Soybean oil and TBHQ preservative
  • MSG, disodium inosinate and guanylate, artificial flavors

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Cheez-It Sharp White Cheddar Crunchy Snack Crackers
Category
Snacks (source: Flavored Snack Crackers)
GTIN / UPC
00024100103454
Serving size
29 g (29 g)
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

Cheez-It

Sharp White Cheddar Crunchy Snack Crackers

Special Occasion Choice

KarbCoach Recommendation

Special Occasion Choice

Refined-flour, seed-oil cracker with additives and flavor enhancers; low fiber and protein for the calories.

What Stands Out

Low Fiber

0g fiber

0% DV

Refined Grains

Enriched refined wheat flour

Added Sweetener

Sugar (2% or less)

Contains Seed Oils

Soybean oil

Whole Foods

Real cheddar and white cheddar…

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Small 29 g serving size
  • Contains real cheese and butter
  • Low added sugar (1 g per serving)

Key Concerns

  • Refined enriched flour as first ingredient
  • Soybean oil and TBHQ preservative
  • MSG, disodium inosinate and guanylate, artificial flavors
  • Very low fiber and protein

Ingredient Signals

Primary protein

cheese

Whole-food ingredients

Real cheddar and white cheddar cheeseButter

Processing signals

Enriched refined wheat flourRice flourMultiple flavor and leavening processing aids

Additives

TBHQMonosodium glutamateDisodium inosinateDisodium guanylateArtificial flavorsSoy lecithinLeavening agents

Seed oils

Soybean oil

Added sweeteners

Sugar (2% or less)

Ingredients

Ingredient list

ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, VITAMIN B [THIAMIN MONONITRATE], VITAMIN B2 [RIBOFLAVIN], FOLIC ACID), RICE FLOUR, SOYBEAN OIL (WITH TBHQ FOR FRESHNESS), WHITE CHEDDAR CHEESE (MILK, CHEESE CULTURES, SALT, ENZYMES). CONTAINS 2% OR LESS OF SUGAR, SALT, SOY LECITHIN, CHEDDAR CHEESE (MILK, CHEESE CULTURES, SALT, ENZYMES), WHEY, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE), NATURAL AND ARTIFICIAL FLAVORS, MONOSODIUM GLUTAMATE, LACTIC ACID, BUTTERMILK, YEAST EXTRACT, CITRIC ACID, DISODIUM INOSINATE, DISODIUM GUANYLATE, BUTTER (CREAM, SALT).

Formulations can vary — check the package label for the final word.

Macronutrients

Calories

140

7% DV

Total Carbs

19g

7% DV

Protein

2g

4% DV

Saturated Fat

1g

5% DV

Fiber

0g

0% DV

Net Carbs

19g

7% DV

Sugar

1g

Added Sugar

1g

2% DV

Total Fat

6g

8% DV

Sodium

240mg

10% DV

Unsaturated Fat

5g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories1407% DV
Total Carbs19g7% DV
Protein2g4% DV
Saturated Fat1g5% DV
Fiber0g0% DV
Net Carbs19g7% DV
Sugar1g—
Added Sugar1g2% DV
Total Fat6g8% DV
Sodium240mg10% DV
Unsaturated Fat5g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Mixed

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Low fiber (0g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Low saturated fat (1g)

    See more for this goal

  • GLP-1 Eating Support

    Watch-outs

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Lower protein (2g)

    See more for this goal

  • Low Sugar Lifestyle

    Mixed

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener signals (Sugar (2% or less))

    This product has 1 additional signal for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Supportive

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.

    A supportive signal: Modest calories per serving (140 kcal)

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Useful energy (140 kcal)

    See more for this goal

See how this product fits your goals

Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Cheez-It Sharp White Cheddar Crunchy Snack Crackers highly processed?

Food Integrity lists processing level as Ultra-processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Cheez-It Sharp White Cheddar Crunchy Snack Crackers shows about 0g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Cheez-It Sharp White Cheddar Crunchy Snack Crackers: 1g added sugar per serving; sweetener signals include Sugar (2% or less). Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Small 29 g serving size; Contains real cheese and butter; Low added sugar (1 g per serving).

What prevented a perfect Longevity Score?

Key concerns noted include: Refined enriched flour as first ingredient; Soybean oil and TBHQ preservative; MSG, disodium inosinate and guanylate, artificial flavors.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same snacks differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Snacks, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

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