Cheez-It Gluten Free Original Crackers Calories & Nutrition Facts
ChatGPT 
Claude 
AI Mode 
Perplexity Cheez-It Gluten Free Original Crackers are the first-ever GFCO-certified Cheez-It product, launched in January 2026. Each 28g serving (about 27 crackers) delivers 150 calories, 8g fat, 18g carbs, and 2g protein — nearly identical macros to the classic wheat version. Made with a rice-sorghum-corn flour blend and 100% real cheddar cheese, these crackers offer the iconic Cheez-It crunch and flavor for people with celiac disease or gluten sensitivity. Sodium is moderate at 230mg per serving.
Quick Nutrition Facts
Per about 27 crackers (28g)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 2g |
| Carbohydrates | 18g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 8g |
| Sodium | 230 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
The switch to a gluten-free flour blend barely shifts the macronutrient profile — Cheez-It GF lands within 1g of protein and 1g of carbs from the original wheat version. That's impressive formulation work, but it also means these carry the same calorie density (~536 cal/100g) as conventional cheese crackers. The zero fiber is the main nutrition gap: refined rice and sorghum starch without any dietary fiber means glucose hits the bloodstream relatively quickly. If you're snacking for satiety, pair a 28g serving with a protein source (cheese, Greek yogurt) to extend fullness and moderate the glycemic rise. The GFCO certification at ≤10ppm gluten makes this one of the safest options available for people with celiac disease.
Myth Busters
MYTH #1: Gluten-free crackers are nutritionally superior to wheat-based crackers
TRUTH: Cheez-It Gluten Free has nearly identical macros to regular Cheez-It Original (150 cal, 18g carbs vs 17g, 2g protein vs 3g, 8g fat vs 8g). The GF label indicates absence of gluten, not higher nutritional value. For most people without celiac disease or gluten sensitivity, there is no evidence that switching to GF crackers improves health outcomes. Cheez-It Gluten Free Original Snack Crackers – SmartLabel (Kellanova); Cheez-It Gluten Free Original Snack Crackers – Official Product Page
MYTH #2: Gluten-free snacks always cause a lower blood sugar spike than wheat snacks
TRUTH: Rice and corn flour — the primary starches in Cheez-It GF's flour blend — have higher or comparable glycemic indices to refined wheat flour. Research on GF bread ingredients shows rice flour can raise GI above that of whole-wheat products. The 0g fiber per serving means there is no fiber buffer to slow glucose absorption. Glycemic Index of Gluten-Free Bread and Their Main Ingredients: A Systematic Review and Meta-Analysis; Whole Black Rice Flour Improves the Physicochemical, Glycemic, and Sensory Properties of Cracker Snacks
MYTH #3: Cheez-It Gluten Free crackers are dairy-free and vegan
TRUTH: These crackers contain real cheddar cheese made from milk, along with monoglycerides. They are Kosher Dairy certified. Anyone with a dairy allergy or following a vegan diet should avoid them. Cheez-It Gluten Free Original Snack Crackers – SmartLabel (Kellanova); Cheez-It Gluten Free Original Snack Crackers – Official Product Page
MYTH #4: All Cheez-It products are now available gluten-free
TRUTH: Only the Original variety has launched as a certified GF product (as of January 2026). All other Cheez-It varieties — White Cheddar, Extra Toasty, Grooves, and others — still contain enriched wheat flour and are unsafe for people with celiac disease. Cheez-It Finally Launches Gluten-Free Original Crackers — and Fans Are Thrilled; Gluten-Free Cheez-It Crackers Coming in 2026: What It Means for Celiac and Gluten-Sensitive Snackers
MYTH #5: GFCO certification and the FDA gluten-free label mean the same thing
TRUTH: The FDA allows products to carry a 'gluten-free' label at up to 20 parts per million (ppm) of gluten. GFCO (Gluten-Free Certification Organization) uses a stricter standard of ≤10 ppm and audits manufacturing facilities. Cheez-It GF is GFCO-certified and manufactured in a dedicated gluten-free facility, offering an extra layer of safety for highly sensitive individuals. Gluten-Free Cheez-It Crackers Coming in 2026: What It Means for Celiac and Gluten-Sensitive Snackers; Cheez-It Finally Launches Gluten-Free Original Crackers — and Fans Are Thrilled
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | At 150 calories and 8g fat per 28g, Cheez-It GF crackers are calorie-dense (~536 cal/100g). A single serving can fit into a calorie-controlled plan, but the 0g fiber makes them less satiating than whole-grain alternatives, and portion creep is common with cracker snacks. Cheez-It Gluten Free Original Snack Crackers – SmartLabel (Kellanova) |
| High Protein |  | Only 2g protein per 28g serving. While real cheddar cheese contributes some protein, the overall protein density is low for a snack. You'd need to eat roughly 150g (over 5 servings) to hit 15g protein, bringing over 750 calories. Cheez-It Gluten Free Original Snack Crackers – SmartLabel (Kellanova) |
| Low Carb / Keto | | 18g net carbs per 28g serving — a single serving exceeds the per-meal carb budget for most ketogenic protocols (typically 5–10g). Even one serving meaningfully cuts into a 20–50g daily keto carb limit. Cheez-It Gluten Free Original Snack Crackers – SmartLabel (Kellanova) |
| Celiac / Gluten-Free |  | GFCO-certified at ≤10 ppm gluten, produced in a dedicated certified gluten-free facility. This is the strongest available certification for celiac safety, making it one of the most trustworthy GF snack options from a major brand. Cheez-It Finally Launches Gluten-Free Original Crackers — and Fans Are Thrilled; Gluten-Free Cheez-It Crackers Coming in 2026: What It Means for Celiac and Gluten-Sensitive Snackers |
| Heart Health | | 8g total fat (2.5g saturated) and 230mg sodium per serving are moderate. Two or three servings in an afternoon snack session can push saturated fat and sodium to concerning levels. Vegetable oils (soybean, canola, sunflower) in the fat blend are a positive element. Cheez-It Gluten Free Original Snack Crackers – SmartLabel (Kellanova) |
| Diabetes Management | | 18g carbs with 0g fiber per 28g serving means a moderate-to-fast glucose rise, comparable to other refined-starch crackers. The 8g fat somewhat moderates the glycemic response. Portion control and pairing with protein or fat are important strategies for blood sugar management. Glycemic Index of Gluten-Free Bread and Their Main Ingredients: A Systematic Review and Meta-Analysis; Whole Black Rice Flour Improves the Physicochemical, Glycemic, and Sensory Properties of Cracker Snacks; Cheez-It Gluten Free Original Snack Crackers – SmartLabel (Kellanova) |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response – Cheez-It GF Original (27 crackers / 28g)
The rice-sorghum-corn starch base with 0g fiber produces a moderate-to-fast glycemic rise, peaking around 30–45 minutes. The 8g fat content slightly dampens the peak compared to pure starch snacks. Glucose returns toward baseline by 90–120 minutes. Glycemic Index of Gluten-Free Bread and Their Main Ingredients: A Systematic Review and Meta-Analysis; Whole Black Rice Flour Improves the Physicochemical, Glycemic, and Sensory Properties of Cracker Snacks; Glycemic Response in Nonhuman Primates Fed Gluten-Free Rice Cakes Enriched with Soy, Pea, or Rice Protein
Estimated Blood Glucose Response (mg/dL)
*Values represent a typical postprandial response in a healthy adult consuming one 28g serving as a standalone snack. Individual responses vary by insulin sensitivity, concurrent foods eaten, and physical activity.*
How to flatten the spike
- Pair with a protein source (cheese, hummus, Greek yogurt) to blunt the glucose peak by 10–20%
- Limit portion to one serving (28g); a second serving doubles the carb load and extends the elevated glucose window
- Avoid eating as the first food of the day on an empty stomach, which amplifies glycemic peaks
- Combine with fiber-rich vegetables (celery, bell pepper strips) to add structure and slow gastric emptying
Cultural Significance
Cheez-It is an iconic American snack brand, first introduced in 1921 by the Green & Green Company and acquired by Kellogg's in 2001 (now Kellanova). The brand has been a staple of American lunchboxes, road trips, and party spreads for over a century. The January 2026 launch of the Gluten Free Original marks a watershed moment for the celiac and gluten-sensitive community — a beloved mainstream snack finally accessible without compromise. The product was met with widespread excitement online, particularly on Instagram and food communities, where people with celiac disease shared their long-awaited first tastes. It signals a broader shift among major snack brands toward inclusive product lines without sacrificing the original experience.
Compare & Substitute
Cheez-It Gluten Free Original Crackers vs Similar Foods
| Nutrient | Simple Mills Almond Flour Crackers | Crunchmaster Multi-Seed Crackers | Lance Gluten Free Cheddar Crackers | Glutino Gluten Free Original Crackers | Regular Cheez-It Original (non-GF) |
|---|---|---|---|---|---|
| Calories | 110 kcal | 110 kcal | 110 kcal | 110 kcal | 150 kcal |
| Protein | 2g | 2g | 2g | 2g | 2g |
| Carbohydrates | 24g | 24g | 24g | 24g | 18g |
| Fat | 1.5g | 1.5g | 1.5g | 1.5g | 8g |
Frequently Asked Questions
Are Cheez-It Gluten Free crackers safe for people with celiac disease?
Yes. Cheez-It Gluten Free Original Crackers are certified by the Gluten-Free Certification Organization (GFCO) at ≤10 parts per million of gluten and are produced in a dedicated certified gluten-free manufacturing facility. This makes them one of the safest mainstream cracker options for people with celiac disease.
How do Cheez-It Gluten Free crackers compare to regular Cheez-It nutritionally?
Very similarly. Both have 150 calories per serving. The GF version has 18g carbs (vs 17g for regular), 2g protein (vs 3g), 8g fat (both), and 230mg sodium (both). The main difference is the flour: GF uses a rice-sorghum-corn blend while regular uses enriched wheat flour.
What is the serving size for Cheez-It Gluten Free Original Crackers?
One serving is about 27 crackers (28g). A standard 9 oz box contains approximately 9 servings.
Can you eat Cheez-It Gluten Free crackers on a keto diet?
Not recommended. At 18g net carbs per 28g serving, a single serving of these crackers can exceed the per-meal carb budget for most ketogenic protocols. Better low-carb alternatives include almond flour or seed-based crackers.
Do Cheez-It Gluten Free crackers contain dairy?
Yes. These crackers are made with real cheddar cheese (milk, cheese cultures, enzymes, salt) and are Kosher Dairy certified. They are not suitable for people with dairy allergies or those following a vegan diet.
Similar Nutritious Foods
4505 Chicharrones Classic Chili Salt
7 Eleven Japan Crispy Corn Cheese