Crackers, cheese, regular & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 36.9 per 100g.
✅ Nutrition data verified · GL 36.9/100g · GI 64.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
How This Food Affects Blood Sugar
Nutrition Overview
Compared With Its Close Variants
The fiber figure (2.3 per 100g) is a middle-of-the-family number — variants here run 1.9-6.4 per 100g. For calories, this one sits in the middle of its Crackers family: 489 per 100g against a 412-503 per 100g spread.
Glycemic load across the 6-item Crackers group runs 32.9 to 41.9 per 100g, so the version matters as much as the food. Closest variants worth comparing: Reduced fat, Sandwich-type with peanut butter filling, Low sodium.
What to Watch For
⚠️ High Saturated Fat
Crackers, cheese, regular contains 3.8g 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.
⚠️ High Sodium
Crackers, cheese, regular provides 701mg of sodium per serving — significant relative to the ADA's daily recommendation of <2,300mg. High sodium intake can raise blood pressure, compounding cardiovascular risk in diabetes. If you eat this food, balance it with lower-sodium choices throughout the rest of the day.
ADA recommends <2,300mg sodium per day for most adults with diabetes. Diabetes Care, 47(Suppl 1), 2024.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 36g | 21.4g | 13.3 | Moderate |
| Standard Serving | 72g | 42.8g | 26.6 | High |
| Restaurant Portion | 144g | 85.6g | 53.1 | 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.
Practical Guidance
💡 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.
💡 Balance Sodium
Pair with low-sodium foods throughout the rest of your day. Fresh herbs and spices can replace salt as flavoring.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
More Baked Products to Compare
FAQ
Is Crackers cheese good for diabetes?
Let's be straightforward: Crackers cheese at GL 36.9 isn't doing your glucose any favors. But food is more than numbers. If this matters to you culturally or emotionally, the strategy is small amounts + fiber/protein pairing — not total elimination.
What GL value does Crackers cheese carry?
The glycemic load of Crackers cheese is 36.9 per 100g. GL is calculated by multiplying the GI (64.6) by the available carbohydrates (57.1g) and dividing by 100.
How does Crackers cheese affect blood sugar?
Blood sugar impact of Crackers cheese: High. The key factors are its GI (64.6) and available carb content (57.1g/100g), which together produce a GL of 36.9.
Is the GI value accurate?
The GI of 64.6 for Crackers cheese 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 reduces the glycemic load substantially. At GL 36.9 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.
Is the sodium level a concern?
Crackers cheese contains 701mg of sodium per serving — well above the ADA's recommendation of <2,300mg daily. High sodium intake can raise blood pressure, compounding cardiovascular risk — the leading cause of death in people with diabetes. If you eat this food, balance it with lower-sodium choices during the rest of the day. Fresh herbs, spices, and citrus can replace salt as flavoring.
What about the saturated fat content?
At 3.8g of saturated fat per serving, Crackers cheese 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.
Methodology & 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) = 36.9 × 72.0 ÷ 100 = 26.6
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 174975. 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, regular — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/crackers-cheese-regular/
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.