Are baked Cheetos a healthy snack option?
No, baked Cheetos are not a healthy snack option due to their detrimental ingredients despite having some enriched vitamins and minerals.
Continue reading to find out more and check your knowledge!
Ingredients to be cautious about
- Saturated fat
- Artificial flavors
- Artificial colors
- MSG
Possible short-term side effects
- Allergic reaction
- Hyperactivity
- Msg symptom complex
Possible long-term side effects
- Seizures
- High cholesterol
- Cancer
- Kidney & brain damage
- Heart disease
Benefits
- Vitamins and minerals.
- Protein-rich foods.
- Leafy green vegetables.
- Fruits and berries.
- Whole grains.
- Healthy fats.
- Lean meat and poultry.
- Legumes and beans.
- Dairy products.
- Plenty of water.
Healthy alternatives
- Baked kale chips
- Celery sticks with almond butter
- Roasted chickpeas
- Frozen grapes
- Rice cakes with avocado
Did you know...? đ€
Are baked Cheetos a healthy snack option?
Does baked Cheetos contain saturated fat?
Do baked Cheetos contain artificial colors?
Related videos
Did you know: Hot Cheetos were banned from some schools in California, Illinois, and New Mexico. Really. But whatâs so bad about these spicy snacks? And do you need to worry about the Baked version, too? Are Baked Cheetos healthy?
Baked Cheetos have 50% less fat than regular Cheetos, but they are still not very healthy. They have several processed ingredients like vegetable oil, MSG, and artificial colors, with 1g or less of fiber per serving. Some children may experience stomach pain when eating large amounts of Baked Flaminâ Hot Cheetos.
Below, weâll take a close look at Baked Cheetos nutrition. Iâll compare them to regular Cheetos and explore if theyâre good for weight loss, if they cause cancer, or if Hot Cheetos can really âburn holes in your stomach.â
Are Baked Cheetos Bad for You?
Here are the 11 specific questions weâll answer about Baked Cheetos nutrition. Click any of them to skip aheadâor just keep scrolling to read them all:
- What Are Baked Cheetos Made Of?
- Are Baked Cheetos High in Carbs?
- Are Baked Cheetos High in Fat?
- Are Baked Cheetos High in Sodium?
- Are the Artificial Colors in Baked Cheetos Safe?
- Are Baked Cheetos Good for Weight Loss?
- Are Baked Cheetos âProcessed Foodâ?
- Do Baked Cheetos Cause Cancer?
- Can Baked Hot Cheetos Burn Holes in Your Stomach?
- Are Baked Cheetos Healthier Than Regular Cheetos?
- Are Baked Cheetos Vegan?
1. What Are Baked Cheetos Made Of?
Letâs start by looking at some actual Baked Cheetos ingredients. Do they contain anything you should be avoiding?
Baked Cheetos Flavor | Ingredients |
---|---|
Crunchy Cheese | Enriched Corn Meal (Corn Meal, Ferrous Sulfate, Niacin, Thiamin Mononitrate, Riboflavin, Folic Acid), Vegetable Oil (Corn, Canola, And/Or Sunflower Oil), Whey, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Maltodextrin (Made From Corn), Natural And Artificial Flavors, Salt, Whey Protein Concentrate, Monosodium Glutamate, Lactic Acid, Citric Acid, And Artificial Color (Yellow 6). |
Flaminâ Hot | Enriched Corn Meal (Corn Meal, Ferrous Sulfate, Niacin, Thiamin Mononitrate, Riboflavin, Folic Acid), Vegetable Oil (Corn, Canola, and/or Sunflower Oil), Salt, Sea Minerals (Calcium Carbonate and Magnesium Carbonate), Sugar, Monosodium Glutamate, Yeast Extracts, Citric Acid, Artificial Color (Red 40 Lake, Yellow 6 Lake, Yellow 6, Yellow 5), Hydrolyzed Corn Protein, Onion Powder, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Whey, Maltodextrin (Made from Corn), Whey Protein Concentrate, Garlic Powder, Buttermilk, Natural Flavor, Sodium Diacetate, Lactic Acid, Disodium Inosinate, Disodium Guanylate, and Skim Milk. |
Hereâs what I noticed about these ingredients:
- Baked Cheetos have processed vegetable oil. Specifically, they have âCorn, Canola, and/or Sunflower Oil.â All of these highly processed oils add empty calories. Below, weâll look at the fat in Baked Cheetos, and how it compares to other snacks.
- Baked Cheetos have artificial colors. Both flavors have Yellow 6. The Flaminâ Hot flavor has several more (Red 40 Lake, Yellow 6 Lake, Yellow 5). All these artificial colors are suspected to cause hyperactivity for some children, and some studies suggest possible links to cancer risk. See below for more.
- Baked Cheetos have MSG. Monosodium glutamate (MSG) is a somewhat controversial ingredient. When you look into the actual science, thereâs not much evidence that itâs any worse than normal table salt⊠But if you prefer to avoid MSG, be aware: Baked Cheetos do have MSG.
- Baked Cheetos have dairy products. This isnât a negative for everyoneâbut if youâre lactose intolerant, vegan, or otherwise dairy-free, then beware. Both flavors have cheese and whey, and the Flaminâ Hot flavor has even more dairy ingredients.
Baked Cheetos donât look great in terms of the ingredients. They have several highly processed and/or artificial ingredients. But itâs not just the list of ingredients that matterâthe quantity of each ingredient also matters.
So, next letâs look at the actual amount of carbs, fat, and sodium in Baked Cheetos, and how they compare to other snacks.
2. Are Baked Cheetos High in Carbs?
Baked Cheetos have 20g of carbs per serving (34 pieces), which is pretty high. The carb content of Baked Cheetos is similar to Goldfish, Triscuits, and other popular snacks. The main ingredient in Baked Cheetos is enriched corn flour, which is high in carbs.
Hereâs a table showing the sugar and carb content for Baked Cheetos, compared to other snacks:
Snack | Serving Size | Total Sugar | Total Carbs |
---|---|---|---|
Baked Crunchy Cheese Cheetos | 34 pieces (28g) | 1g | 20g |
Baked Flaminâ Hot Cheetos | 34 pieces (28g) | <1g | 20g |
Takis | 12 pieces (28g) | 1g | 17g |
Cheez-It | 27 crackers (30g) | 0g | 17g |
Goldfish | 55 pieces (30g) | <1g | 20g |
Wheat Thins | 16 pieces (31g) | 5g | 22g |
Triscuits | 6 crackers (28g) | 0g | 20g |
As you can see, Baked Cheetos are just about average when it comes to carbs per serving. That said, Baked Cheetos avoid the considerable sugar content that Wheat Thins have.
Related Question:
- Do Baked Cheetos Have High Fructose Corn Syrup? Baked Cheetos do not have high fructose corn syrup or any added sugar ingredients.
- Can You Eat Baked Cheetos on Keto? Baked Cheetos are not very low carb or keto-friendly, with 20 grams of carbs per serving. About 60% of the calories in Baked Cheetos come from carbs.
3. Are Baked Cheetos High in Fat?
Baked Cheetos have 5 grams of fat per serving, including 1 gram of saturated fat. Despite being baked, not fried, Baked Cheetos still contain processed vegetable oil. They are not a low-fat food.
One of the reasons cited for banning Hot Cheetos from schools in California, Illinois, and New Mexico was the fat content. Huffington Post noted that a snack-sized bag has 26g of fat. So itâs understandable that a âBakedâ version with less fat could be appealing.
Many people understand that baking is healthier than frying because less oil can be used. But donât assume too much. Baked Cheetos still have 5 grams of total fat per serving, a good portion of which comes from oil.
Yes, Baked Cheetos have 50% less fat than regular Cheetosâbut still, about 1/3 of the calories in Baked Cheetos come from fat.
Related Questions:
- What kind of oil is in Baked Cheetos? Baked Cheetos contain vegetable oil. The ingredients list specifies that it could have canola oil, corn oil, and/or sunflower oil.
- What kind of fat is in Baked Cheetos? Baked Cheetos have both saturated and unsaturated fat. Most of the fat is unsaturated, with about 2.5g of polyunsaturated, 1.5g of monounsaturated, and 1g of saturated fat per serving.
4. Are Baked Cheetos High in Sodium?
Baked Cheetos have about 240mg of sodium per serving of 34 pieces. Thatâs about the same sodium content as Goldfish or Cheez-Its. When comparing hot snacks, Baked Flaminâ Hot Cheetos have 80% less sodium than Takis. A low-sodium flavor of Baked Cheetos is not available.
Hereâs a table showing the sodium content of Baked Cheetos, compared to other snacks:
Snack | Serving Size | Sodium |
---|---|---|
Baked Crunchy Cheese Cheetos | 34 pieces (28g) | 240mg |
Baked Flaminâ Hot Cheetos | 34 pieces (28g) | 230mg |
Takis | 12 pieces (28g) | 420mg |
Cheez-It | 27 crackers (30g) | 230mg |
Goldfish | 55 pieces (30g) | 230mg |
Wheat Thins | 16 pieces (31g) | 200mg |
Triscuits | 6 crackers (28g) | 160mg |
As you can see, most of these snacks are pretty similar when it comes to sodium. But Takis are extra high in sodium. So if youâre looking for a hot snack with lower sodium, Baked Hot Flaminâ Cheetos look good in comparison.
Eating too much sodium increases your risk of high blood pressure, heart disease, and stroke. So, be mindful of how your sodium content can add up while eating many servings of snacks.
The American Heart Association (AHA) recommends limiting your sodium intake to 2,300mg per day, which is about 10 servings of Baked Cheetos. However, the AHA is âmoving toward an ideal limitâ of 1,500mg per day, which is only about 6 servings of Baked Cheetos.
5. Are the Artificial Colors in Baked Cheetos Safe?
Baked Cheetos has artificial colors like Yellow 6, Yellow 6 Lake, Red 40 Lake, and Yellow 5. Research suggests that artificial colors cause hyperactivity and behavioral issues in some children. There are also concerns about possible carcinogens in the artificial colors in Baked Cheetos.
Iâve made separate posts about each of these artificial colors before. But here are some of the specific health concerns people have:
- Yellow 6 (and Yellow 6 Lake): Yellow 6 often has known carcinogenic contaminants, including benzidine and 4-amino-biphenyl. However, these contaminants have only been documented at low levels, so it shouldnât cause problems. There were also animal trials where Yellow 6 resulted in kidney/adrenal tumorsâbut this result is disputed. (source, source)
- Red 40 Lake: Red 40 has small amounts of benzidene, which is a known carcinogen. Itâs legally allowed because the amount is small enough to have no presumed effect. The EU requires foods with Red 40 to have a warning label saying it âmay have an adverse effect on activity and attention in children.â
- Yellow 5: A 2015 study found that Yellow 5 caused DNA damage in human white blood cells that it was exposed to. It is possible that this DNA damage could lead to tumor formation if it were to happen in amounts that could not be repaired.
All of these artificial colors are still being tested on animals to determine their safety. The most established risk is hyperactivity in kids. Some governments around the world have taken steps to add warnings or ban some of these dyes.
Itâs actually hard to find good credible sources on which of these dyes are banned in which countries. There seems to be some misinformation online about this.
I found the most credible references to Yellow 6 being banned in Japan and several European countries. (Yellow 6 is found in both flavors of Baked Cheetos.)
Personally, I wouldnât feel comfortable eating large amounts of these artificial colors on a regular basis. An occasional snack might be fineâbut why take the risk of putting it in your body every day?
[See more below: Do Baked Cheetos Cause Cancer?]
6. Are Baked Cheetos Good for Weight Loss?
Baked Cheetos are not the best food for weight loss, as they contain multiple high-calorie ingredients like vegetable oil and cheese. The high sodium content of Baked Cheetos also makes them tempting to over-eat. However, they can potentially be eaten in moderation on a weight loss diet.
One of the most important principles for weight loss is calorie density. Foods with low calorie density fill up your stomach with few calories. This makes it easier to eat fewer calories and be satisfied. In contrast, high calorie density foods can be easier to overeat. (source)
One of the foods with the highest calorie density is vegetable oil. Refined flours and animal products (like cheese) have a high calorie density, too. Baked Cheetos have several such ingredients, so there is a risk of overeating them.
Another thing to consider is that Baked Cheetos only have 1g or less of fiber per serving. Other snacks can help fill you up with more fiber and keep you better satisfied on a weight-loss diet.
So, can Baked Cheetos make you fat? Yes, they could potentially contribute to weight gain. But by itself, a few servings of Baked Cheetos will not ruin your weight loss diet, either. Weight loss depends on your overall diet and lifestyle.
If youâre burning more calories than youâre eating each day/week, you should lose weight. Eating Baked Cheetos or other âprocessed foodsâ on occasion will not automatically ruin your diet, as long as the overall calorie deficit is in tact.
For more help with weight loss, check out this post with 18 tips for weight loss without counting calories.
Related Questions:
- Do Baked Flaminâ Hot Cheetos speed up your metabolism (because of being spicy)? Spicy foods like Baked Hot Cheetos can temporarily increase metabolism by about 8%. But this amount is generally considered negligible. So, eating Baked Cheetos for weight-loss is not advised.
- How many calories are in one Baked Cheeto? Each Baked Cheeto has about 4 calories.
7. Are Baked Cheetos âProcessed Foodâ?
Baked Cheetos are considered processed food, as they contain vegetable oil, MSG, artificial colors, and only 1 gram or less of fiber per serving.
Itâs widely understood today that healthy food tends to be minimally processed. When we eat food in its more natural forms, we get more nutrients and fiber than if itâs been processed into flours, flakes, syrups, or oils.
In practical terms, the easiest way to spot âprocessed foodâ is to check the ingredients list for refined oils, sugars, flours, artificial ingredients (sweeteners, colors, additives), or lots of salt. And indeed, Baked Cheetos have several of these ingredients.
It may be debate-able whether Baked Cheetos count as âultra processedâ or âjunk food,â but they are clearly processed food, at least.
8. Do Baked Cheetos Cause Cancer?
Baked Cheetos are not known to cause cancer. That said, the artificial colors used in Baked Cheetos have been associated with some cancer-related concerns.
For instance, itâs been documented that Yellow 6 (found in Baked Cheetos) often has known carcinogenic contaminants, including benzidine and 4-amino-biphenyl. However, they have been documented at low levels that should not cause problems.
There were also some animal trials where Yellow 6 resulted in the formation of kidney/adrenal tumorsâbut this is disputed by the industry and by the FDA itself. (source, source)
There are similar cancer-related concerns with Red 40 Lake and Yellow 5, which are both found in Baked Flaminâ Hot Cheetos. See above for more info on those.
Overall, there is not strong evidence that Baked Cheetos cause cancer. Theoretically, some Baked Cheetos ingredients may increase cancer riskâbut the same could be said of many, many processed foods.
9. Do Baked Hot Cheetos Burn Holes in Your Stomach?
Baked Hot Cheetos may potentially cause stomach pain, irritation, and gastritis for some peopleâparticularly for children who eat excessive amounts. However, there is no solid evidence of Baked Hot Cheetos causing ulcers or actually âburning holesâ in anyoneâs stomach.
Some claims about the health risks of Hot Cheetos may be overblown on social mediaâdonât believe everything you read. However, there are some real potential risks, especially for children who eat Hot Cheetos, Takis, and other spicy snacks in large quantities.
Several E.R. physicians and pediatricians have been quoted saying they regularly get children coming in with stomach pain from eating Takis, Hot Cheetos, or other hot snacks. One physician mentioned seeing cases of âulcer-related stuffâ caused by the hot snacks.
One childâs hospital visit caused a media stir after she had to get her gallbladder removed. But it should be mentionedâgallbladder issues are not generally associated with consuming certain foods.
Note: All this discussion of stomach pain has to do with the âFlaminâ Hotâ Cheetos flavor. If youâre eating the Crunchy Cheese flavor, none of these concerns should be an issue.
Related question:
- Can Hot Cheetos put you in the hospital? Some children have reportedly gone to the hospital due to stomach pain from eating Takis or Hot Cheetos. (source)
10. Are Baked Cheetos Healthier Than Regular Cheetos?
Baked Cheetos are a little healthier than Regular Cheetos, as they have 14% fewer calories, 50% less total fat, and 33% less saturated fat. However, both snacks are highly processed, and neither is very healthy.
Hereâs a table comparing the Baked Cheetos and regular Cheetos in several key nutrition areas:
Snack | Serving Size | Calories | Total Fat | Sat. Fat | Sodium | Sugar | Fiber |
---|---|---|---|---|---|---|---|
Baked Crunchy Cheese Cheetos | 34 pieces (28g) | 140 | 5.0g | 1.0g | 240mg | 1g | <1g |
Crunchy Cheese Cheetos | 21 pieces (28g) | 160 | 10.0g | 1.5g | 250mg | <1g | <1g |
The most striking difference is the total fat. Baked Cheetos actually have only half the fat of regular Cheetos. Then again, Baked Cheetos have more carbs per serving (20g vs 15g).
So, are Baked Cheetos better than regular Cheetos? Probably, yes. But both still contain highly processed ingredients, and neither one is very healthy overall.
11. Are Baked Cheetos Vegan?
Baked Cheetos are not vegan, as they contain cheese, whey, and other milk ingredients. For more about Baked Cheetos ingredients, see the above section, âWhat Are Baked Cheetos Made Of?â
If youâd like to try some âcheesyâ vegan âpuffs,â I would recommend Hippeas. To be honest, they donât really taste like Cheetosâbut they do taste really good (in my opinion). Here you read my review or buy them on Amazon.
Related Question:
- Do Baked Cheetos have eggs in them? Baked Cheetos do not contain egg.
Two More Recommendations for Your Plant-Based Journey
1. This is the best free video training Iâve found on plant-based nutrition. Youâll learn how to reduce your risk of cancer, heart disease, type 2 diabetes, Alzheimerâs, and obesityâall with plant-based food. Watch the free âFood for Health Masterclassâ here.
2. This is the best vegan multivitamin Iâve found in my 14 years of being vegan. It has vitamin B12, vitamin D, omega-3âand nothing else. Translation: It only has the nutrients vegans are actually low in. Read my full review of Future Kindâs multivitamin here (with 10% discount).