Crackers, cheese, low sodium & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 36 per 100g.
✅ Nutrition data verified · GL 36/100g · GI 64.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
The Numbers at a Glance
How This Version Compares
At 458 mg per 100g, this is the lowest-sodium version in the Crackers group — about 50% below the family average, with the family spanning 458 to 1167 mg per 100g. The saturated fat figure here is the family ceiling — 9.6 per 100g, about 2.3 times the family average, where variants run 3.2-9.6 per 100g.
The Crackers family's GL range is 32.9-41.9 per 100g across 6 versions, enough spread to make the specific choice count. The rest of the family: Reduced fat, Sandwich-type with cheese filling, Sandwich-type with peanut butter filling.
What to Watch For
⚠️ High Saturated Fat
Crackers, cheese, low sodium contains 6.9g of saturated fat per serving — above the 5g threshold recommended by the ADA and AHA. High saturated fat intake is associated with increased cardiovascular risk, which is the leading cause of death in people with diabetes. While this food may have a manageable glycemic load, consider it an occasional choice rather than a daily staple.
ADA Cardiovascular Disease and Risk Management (2024). Diabetes Care, 47(Suppl 1). · AHA Dietary Guidelines.
Lower-GL Alternatives
🍚 Leavening agents, yeast, baker's, compressed
GL 6.5/100g — Low GL
Fiber 8.1g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Leavening agents, yeast, baker's, compressed & diabetes →🍚 Leavening agents, yeast, baker's, active dry
GL 9.3/100g — Low GL
Fiber 26.9g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Leavening agents, yeast, baker's, active dry & diabetes →🍚 Bread, stuffing, dry mix, prepared
GL 11.7/100g — Moderate
Lower glycemic impact than your current selection.
Bread, stuffing, dry mix, prepared & diabetes →🍚 Bread, stuffing, cornbread, dry mix, prepared
GL 12.3/100g — Moderate
Fiber 2.9g/100g. Lower glycemic impact than your current selection.
Bread, stuffing, cornbread, dry mix, prepared & diabetes →Tips for Enjoying It
💡 Cool & Reheat
Cooked-and-cooled starches form resistant starch, which resists digestion and reduces the glycemic response. Refrigerate and reheat before eating — the effect persists.
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 36g | 21.0g | 13.0 | Moderate |
| Standard Serving | 72g | 41.9g | 25.9 | High |
| Restaurant Portion | 144g | 83.8g | 51.8 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
More Baked Products to Compare
Common Questions
Is Crackers cheese low sodium good for diabetes?
Crackers cheese low sodium is rated 'limit' for diabetes (GL 36.0). This doesn't mean never — it means be strategic. Tiny portions, paired with protein and fiber, can reduce the impact.
How much GL does Crackers cheese low sodium have per serving?
Per 100g, Crackers cheese low sodium has a GL of 36.0. This means one standard serving (1 slice) provides approximately 25.9 GL — which is high.
How quickly does Crackers cheese low sodium raise blood sugar?
The primary way Crackers cheese low sodium affects blood sugar is through its carbohydrate content (58.2g/100g). With a GI of 64.6 (medium) and limited fiber, this produces an overall GL of 36.0 (High).
Is the GI value accurate?
The GI of 64.6 for Crackers cheese low sodium is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Baked Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Crackers cheese low sodium reduces the glycemic load substantially. At GL 36.0 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
What about the saturated fat content?
At 6.9g of saturated fat per serving, Crackers cheese low sodium exceeds the 5g threshold that the ADA and AHA recommend for diabetes and heart health. Saturated fat raises LDL cholesterol and is associated with increased cardiovascular risk. While this food may have a manageable glycemic load, it is best as an occasional choice rather than a daily staple. Prioritize foods with unsaturated fats (olive oil, avocado, nuts, fish) for everyday eating.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 64.6 — subcategory_avg:Baked Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 72.0g) = 36.0 × 72.0 ÷ 100 = 25.9
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 175060. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Crackers, cheese, low sodium — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/crackers-cheese-low-sodium/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.