Cheez Whiz Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of cheez whiz contains 280 calories, 8g protein, 12g carbs, and 22g fat. Cheez Whiz is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280 kcal | 14% |
| Protein | 8.0g | 16% |
| Carbohydrates | 12.0g | 4% |
| Total Fat | 22.0g | 28% |
| Fiber | 0.30g | 1% |
| Sodium | 1200.0mg | 52% |
| Potassium | 2.0mg | 0% |
| Calcium | 15.0mg | 1% |
| Iron | 120.0mg | 667% |
| Magnesium | 1.2mg | 0% |
| Zinc | 280.0mg | 2545% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Phosphorus | 180.0mg | 14% |
Is Cheez Whiz Good for You?
Cheez Whiz is not ideal as a primary nutrition source due to its high sodium content (1200mg per 100g, 52% of daily value) and low fiber (0.3g). However, it does provide notable protein at 8g per 100g and contains unusually high levels of zinc and iron, making it a calorie-dense condiment rather than a nutritious staple food.
Key Health Benefits of Cheez Whiz
Protein Support: With 8g of protein per 100g (16% daily value), Cheez Whiz can contribute to muscle maintenance and tissue repair when used as part of a balanced diet.
Iron Content: It is remarkably high in iron, delivering 120mg per 100g (667% daily value). This mineral is essential for oxygen transport in the blood and energy production, particularly beneficial for those at risk of iron deficiency.
Zinc Availability: Cheez Whiz provides 280mg of zinc per 100g (2545% daily value), supporting immune function, wound healing, and DNA synthesis—though this level is exceptionally high and shouldn’t be your sole source.
Phosphorus Contribution: At 180mg per 100g (14% daily value), the phosphorus in Cheez Whiz aids in bone health and energy metabolism alongside calcium intake.
Calorie-Dense Energy: Each 100g serving contains 280 calories, making it useful for quick energy when mixed into meals, particularly for those with higher caloric needs.
How Does Cheez Whiz Compare?
Compared to natural cheddar cheese, Cheez Whiz is significantly higher in sodium and contains added emulsifiers and stabilizers, making it less nutrient-dense overall. However, it delivers comparable protein content while remaining more shelf-stable and spreadable, making it practical for quick meal assembly and cooking applications where convenience matters.
Frequently Asked Questions
How many calories is in Cheez Whiz?
Cheez Whiz contains 280 calories per 100g serving (about 3.5 ounces). A typical tablespoon (about 16g) would contain roughly 45 calories, making it a calorie-dense condiment best used in moderation.
Is Cheez Whiz good for weight loss?
Cheez Whiz is not ideal for weight loss due to its high calorie density (280 per 100g) and elevated fat content (22g per 100g). Its low fiber content (0.3g) also means it won’t keep you feeling full, making portion control challenging.
Is Cheez Whiz high in sodium?
Yes, Cheez Whiz is very high in sodium at 1200mg per 100g, which equals 52% of the daily recommended value. People managing blood pressure or following a low-sodium diet should use it sparingly or seek lower-sodium alternatives.
Can I eat Cheez Whiz on a keto diet?
Cheez Whiz can fit a keto diet since carbohydrates are low at 12g per 100g, though you’d need to account for this in your daily carb limit. Its high fat content (22g per 100g) makes it keto-friendly, but the sodium level and artificial ingredients may not align with some people’s keto principles.
How long does Cheez Whiz last once opened?
An opened jar of Cheez Whiz typically lasts 3-4 months in the refrigerator when stored in an airtight container. Always check the product’s best-by date and look for signs of mold or off-odors before use, as shelf stability varies by storage conditions.
How to Track Cheez Whiz Nutrition with Gram
The Gram app makes logging Cheez Whiz effortless—simply scan the jar with your phone’s camera to instantly capture all nutritional data, or search the product name in our USDA database. You’ll see a complete breakdown of every nutrient from calories to zinc, helping you understand exactly how Cheez Whiz fits into your daily nutrition goals without manual entry.
Frequently Asked Questions
How many calories is in Cheez Whiz?
Cheez Whiz contains 280 calories per 100g serving (about 3.5 ounces). A typical tablespoon (about 16g) would contain roughly 45 calories, making it a calorie-dense condiment best used in moderation.
Is Cheez Whiz good for weight loss?
Cheez Whiz is not ideal for weight loss due to its high calorie density (280 per 100g) and elevated fat content (22g per 100g). Its low fiber content (0.3g) also means it won't keep you feeling full, making portion control challenging.
Is Cheez Whiz high in sodium?
Yes, Cheez Whiz is very high in sodium at 1200mg per 100g, which equals 52% of the daily recommended value. People managing blood pressure or following a low-sodium diet should use it sparingly or seek lower-sodium alternatives.
Can I eat Cheez Whiz on a keto diet?
Cheez Whiz can fit a keto diet since carbohydrates are low at 12g per 100g, though you'd need to account for this in your daily carb limit. Its high fat content (22g per 100g) makes it keto-friendly, but the sodium level and artificial ingredients may not align with some people's keto principles.
How long does Cheez Whiz last once opened?
An opened jar of Cheez Whiz typically lasts 3-4 months in the refrigerator when stored in an airtight container. Always check the product's best-by date and look for signs of mold or off-odors before use, as shelf stability varies by storage conditions.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track cheez whiz and thousands of other foods with the Gram app.