Is Cheez It Snap'd Double Cheese Keto?

The Ingredient Breakdown

To understand why this snack fails the keto test, we have to look past the marketing and analyze the structural components of the cracker. The ketogenic diet requires minimizing carbohydrates, specifically those derived from grains and starchy vegetables. Unfortunately, the primary ingredients in Cheez It Snap'd Double Cheese are exactly that.

The very first ingredient listed is enriched flour. This is a refined wheat product that acts as the primary structural agent for the cracker. On keto, wheat is strictly off-limits because it is almost pure carbohydrate. It creates a rapid spike in blood sugar, which is the opposite of the metabolic state you are trying to achieve with ketosis.

Further down the list, we encounter modified corn starch and dried potatoes. These are used to create the specific 'snap' texture and mouthfeel of the cracker. However, both are concentrated sources of starch. Even in small quantities, these ingredients add significant net carbs to the snack, making it nearly impossible to fit into a daily limit of 20-50 grams of carbs without sacrificing other meals.

Finally, while soybean oil is technically low-carb, it is a highly processed industrial seed oil that many health-conscious consumers prefer to avoid. While the oil itself might not kick you out of ketosis, the combination of inflammatory oils with high-glycemic flour makes this a poor nutritional choice overall.

Nutritional Value

When evaluating a product for keto, we look at the 'net carbs'—total carbohydrates minus fiber. A standard serving of Cheez It Snap'd Double Cheese contains approximately 16 to 18 grams of total carbohydrates. Since there is virtually zero dietary fiber in these crackers (due to the refined flours), the net carb count is nearly identical to the total count.

For someone adhering to a strict keto diet, consuming 17 grams of net carbs in a single snack serving is detrimental. That amount represents nearly 85% of the total daily allowance for a strict keto dieter. If you were to eat a full meal later in the day, you would almost certainly exceed your carbohydrate limit and be knocked out of ketosis.

Furthermore, the fat content is not high enough to justify the carbohydrate load. In a proper keto snack, you want high fat and very low carbs. Here, the ratio is inverted. You are getting the carbs from the wheat and corn, but the fat comes primarily from soybean oil and cheese, which isn't enough to provide sustained energy or satiety. Therefore, from a macronutrient perspective, it does not fit the diet limits.