Plant
Cheese (cheez-it) crackers
USDA description: Crackers, cheese (Cheez-It)
How cheese (cheez-it) crackers scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Cheese (cheez-it) crackersGood
| Starting score | 100 |
| Calorie Density | -10 |
| Sodium | -8 |
| Saturated Fat | -7.9 |
| Nutrient Gaps | -4 |
| Folate | +1.5 |
| Fiber | +1.4 |
| 2 smaller factors | -0.2 |
| Final score | 73 |
Cheese (cheez-it) crackers scores 73 out of 100 and sits in the good band. Generally ranks well. Most people with gout find it fits into a regular eating pattern.
Penalties took 30.7 points off a starting score of 100, and protective factors added 3.5 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat22.7 g
- Saturated Fat5.3 g
- Sodium973 mg
- Dietary Fiber2.3 g
- Total Sugars4.5 g
- Protein10.9 g
- Calcium136 mg
- Iron4.9 mg
- Magnesium25 mg
- Vitamin C0 mg
- Folate152 ug
- Water3.5 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cracker1 g
- 1 Big cracker2 g
- 1 small or medium single serving bag45 g
- 1 large single serving bag85 g
- 1 100 calorie packagetypical21 g
- 1 cup, NFS50 g
- Quantity not specified18 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (crackers).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -10Long-term
Calorie DensityLong-term
489 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- -8Long-term
SodiumLong-term
973 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -7.9Long-term
Saturated FatLong-term
5.29 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- +1.5Long-term
FolateLong-term
152 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- +1.4Long-term
FiberLong-term
2.3 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -0.8Flare risk
Purine LoadFlare risk
15 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 7 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.6Long-term
MagnesiumLong-term
25 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
Common questions
About cheese (cheez-it) crackers
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.