Cheez-It Crackers
Medium GI
GL 41 per 100 g
- Contains some protein
- High in sodium
Cheez-It Crackers has a glycemic index of 65, lower than plain Plain Crackers (70).
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 2.7 per 100 g Flaxseed crackers provide a similar crunchy texture to Cheez-Its but with a significantly lower GL of 2 compared to 41, leading to a much smaller blood sugar spike.
Flaxseed crackers - GL 1.4 per 100 g Almonds offer a satisfying, savory crunch with a very low GL of 1, helping to stabilize blood sugar levels compared to the high-glycemic Cheez-Its.
Almonds - GL 17.4 per 100 g Roasted chickpeas provide a crunchy, protein-rich alternative with a GL of 8, which is much more manageable for blood sugar than the GL of 41 found in Cheez-Its.
Roasted chickpeas
Forms of Plain Crackers
- GI 70 · GL 48.3 per 100 g
Plain Crackers - GI 15 · GL 1.8 per 100 g nut and seed
Nut and seed crackers - High protein crackersGI 15 · GL 2.7 per 100 g high proteinseed
- Diabetes friendly crackersGI 35 · GL 19 per 100 g sugar free
- High-fiber crispbreadsGI 45 · GL 27 per 100 g fiber
- GI 45 · GL 29 per 100 g brand: marys_gone_crackers7 herb
Mary's Gone Crackers 7 Herb Crackers - GI 45 · GL 30 per 100 g brand: wasa
Wasa Crackers - +15 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Cheez-It Crackers is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 502 kcal |
| Carbohydrates | 63 g |
| Sugars (Total) | 4 g |
| Natural | 1 g |
| Added | 3 g |
| Fiber | 2.5 g |
| Soluble | 0.8 g |
| Insoluble | 1.8 g |
| Protein | 9 g |
| Fat | 24 g |
| Saturated | 6 g |
| Unsaturated | 16 g |
| Sodium | 900 mg |
Processing Level
Why this score?
- Contains some protein
- Source of calcium
- High in sodium
- Ultra-processed
- High glycemic load
Calculate the glycemic load of a meal with Cheez-It Crackers
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Cheez-It Crackers?
Cheez-It Crackers has a glycemic index of 65 (Moderate) and a glycemic load of 41 per 100 g.
Is Cheez-It Crackers good for people with insulin resistance?
Cheez-It Crackers has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Flaxseed crackers.
Which form of Plain Crackers has the lowest glycemic load?
Among the forms of Plain Crackers in this database, Nut and seed crackers has the lowest glycemic load (1.8 per 100 g).
Check Cheez-It Crackers in the Logi app, with your portion.
